The abdominal muscles are complex. The book "Strength Training Anatomy" describes them as a hammock of muscles, with some running up and down, some side to side and some at angles across. Building that muscle protects the spine during both sports and daily activities. It also holds in the internal organs, providing a flat, attractive stomach. But these complex muscles require stimulation from many different angles to fully develop. With the right exercises, you will see quick progress.
Machine Crunches
Machine crunches are a safe way to begin abdominal training. The machine forces your body to move in the correct way, and you can set the weight low until you develop the abdominal strength to perform more difficult movements. As you progress, you can incrementally increase the weight in order to continue stimulating muscle growth. In "The New Encyclopedia of Modern Bodybuilding," Arnold Schwarzenegger explains that it's important to find a machine that works with your body. Try all the ab machines at your gym until you find the one that best lets you feel the abdominal contraction. Perform machine crunches in sets of 20 to 30.
Plate Twists
Plate twists efficiently develop the stomach by stimulating the upper and lower abs, the obliques and the deeper core muscles. To perform a plate twist, sit on an exercise mat while holding a medicine ball or weight plate. Bend your knees and place the soles of your feet on the ground. Lean back until your torso makes an approximate 45-degree angle with the ground. Keep your back rounded slightly forward to protect your spine. Twist your torso, getting the weight as close to the ground as you can on either side. If you're strong enough, the "Encyclopedia of Bodybuilding" instructs to lift your feet off the ground in order to more fully engage your lower abdominals. The balance required will develop the deep core muscles. A twist to each side equals one rep. Perform plate twists in sets of 10 to 20 reps.
Heel Touchers
Heel touchers really work the oblique abdominals, which gives your waist a slender, athletic appearance when viewed from the front or back. The extended contraction of the rectus abdominis--the abdominal muscles responsible for the six-pack--allows you to focus on flexing hard, taking the contraction deep into the muscle. To perform heel touchers, lie on your back with your hands palm-down by your sides. Bend your knees and place the soles of your feet flat on the ground. Crunch up, then lean from side to side, alternatingly touching each heel. Don't just go through the motions. As you reach, concentrate on feel the contraction. Perform heel touchers in sets of 20 to 30.
Fitness Ball Pull-Ins
To fully flatten the stomach, the lower abdominals need to be developed. Fitness ball pull-ins are a good exercise for building lower-abdominal strength. To perform fitness ball pull-ins, get into the pushup position with your knees resting on an inflatable fitness ball. Pull your knees into your chest. The fitness ball will roll along your shins; press your legs back out. The instability will engage your entire core, creating practical strength and tightening the hammock of muscles that holds in your internal organs and makes your waist more slender.
References
- "Strength Training Anatomy 3rd Ed."; Frederic Delavier; 2010
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
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