The "abs," or abdominals, are muscles that form an important part of your body's core. To train this area, you can use the weight of your body or various fitness tools, such as an ab board. The ab board is set at an angle, and has a padded surface with a padded support where you place your feet, or which you grab with your hands. Exercises on the ab board can target your lower abs, your upper abs and also your obliques, which are located on the sides of your ribcage.
Incline Crunches
Incline crunches place the most emphasis on your lower abs. Lie face-up on the board with your lower shins hooked under the support and your hands on the sides of your head. In a steady motion, lift your shoulders off the board and move your body forward, squeezing your abs forcefully at the top of the movement. Slowly lower and repeat for 15 to 20 repetitions.
Leg-Hip Raise
Leg-hip raises work your lower abs in the opposite direction from a crunch. Lie face-up on the board with your head toward the top, hands grasping the padded support and legs extended out straight. In a steady motion, pull your knees into your chest and squeeze forcefully. Slowly extend your legs out straight and repeat 15 to 20 times. You can make this exercise more challenging by keeping your legs straight or by pinching a dumbbell between your feet.
Russian Twists
Russian twists work your obliques, and are done with a medicine ball. Lie face-up on the board with your lower legs hooked under the support. With the ball held in your arms, lift your shoulders up until your back forms a 90-degree angle to the board. In a steady motion, extend your arms out and alternate rotating to your right and left sides in a steady motion. Continue until you've done 15 to 20 repetitions. If holding the ball is too intense, extend your arms straight in front of your chest with your hands clasped and rotate from side to side.
Pullover Crunches
Pullover crunches work your upper and lower abs, and they are also done with a medicine ball. Lie face-up on the board with your legs hooked under the support, your arms fully extended behind your head and the ball in your hands. Steadily lift your shoulders off the board as you move the ball over your head and above your stomach. When in this position, hold for a second and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times.
Push Crunch
Push crunches work your lower and upper abs, and are performed with a barbell. Hook your lower shins under the padded support, lie face-up on the board and hold the barbell straight above your chest with a shoulder-width grip. In a steady motion, lift your shoulders off the board, push the bar straight toward the ceiling and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions. If you have trouble getting into position, have a training partner hand you the bar.
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