To engage the entire abdominal area, you must isolate three major muscles: the upper rectus abdominus, the lower rectus abdominus and the obliques. The abdominals are often referred to as the core, and are responsible for stability, balance and holding the body upright. Working all three abdominal muscles will improve posture, flatten the belly and protect the back from injury.
Have a Ball
Using a stability ball adds many different dimensions to your regular abs crunch routine. According to the "Idea Fitness Journal" article "A Ball for All" by Norma Shechtman, the stability ball creates an unstable surface which improves strength, flexibility and balance. Stability balls can be used for beginning to advanced exercises and can help engage more of the abdominal muscle groups at one time. Regular crunches can be done on the floor with your feet on the ball or you can do your crunch directly on the ball with your feet flat on the floor.
Reverse Crunches
Supine reverse crunches isolate the lower rectus abdominal muscle, helping tighten the lower pouch. Begin this exercise with the upper body thoroughly flat on the floor, helping to relax the upper part of the rectus abdominal. Ace Fitness recommends slow and proper execution of this movement to prevent excessive stress on the lower back. Beginners should keep the lower back closer to the floor with knees bent with the advanced version extending the feet above the hips and raising the lower back off the floor.
Oblique Crunch
Targeting the sides of the waist takes isolating the obliques, the criss-cross muscles under the rectus abdominus. Execute the oblique crunch by placing the right foot on the left knee and bringing the left elbow to the right knee, twisting your torso. The American College of Sports Medicine recommends 15 to 20 repetitions of oblique exercises for optimum results.
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