Abdominal Resistance Exercises

The abdominal muscles have many important functions. They help stabilize the spine to hold the torso upright, protect the internal organs and facilitate trunk movements such as forward and lateral flexion and rotation. The abs can be strengthened through resistance exercise. This will help them better perform their responsibilities and minimize risk for injuries. You can perform numerous exercises for the abs.

Crunches

Crunches are arguably the most familiar exercise for the abs. They strengthen all the major abdominal muscles--the rectus abdominis, transversus abdominis, and internal and external oblique muscles--through spine flexion. You can use only your body weight for resistance or you can add resistance by holding a weighted object on your chest during the exercise. To perform crunches, lie on your back with your knees bent and feet on the ground. Then repeatedly lift your shoulders off the ground toward your knees--about 6 inches--and slowly let them back down.

Leg Extensions

The abs help stabilize the upper body when you extend your legs while lying on your back. Leg extensions work the abs through this range of motion. You can add resistance by wearing ankle weights if desired. To perform the exercise, start in the same position as crunches. Next, raise either foot until the thigh and trunk form a 90-degree angle. Then slowly and repeatedly extend your leg forward and flex it back to the starting position. Be sure to repeat the exercise with your opposite leg. You can also do leg extensions with both legs at the same time.

Side Crunches

Side crunches strengthen the oblique muscles through lateral flexion--bending from side-to-side. They will not help very much using only body weight for resistance; you should use dumbbells for maximum effectiveness. To execute side crunches, stand upright and hold a dumbbell in your left hand. Then bend sideways to the left to lower the weight about 6 inches and reverse. Perform your desired number of repetitions and then repeat on the right side.

Plank

The plank exercise strengthens the abs isometrically. This means they contract continually, but do not cause any joint motion. For the plank exercise specifically, they contract to hold your body off the ground. To perform the exercise, lie face down with your elbows below the shoulders and forearms extended forward. Then press into the ground with your elbows and toes to lift your upper body and legs off the ground. Hold for as long as you want and then relax. Keep your head, spine and legs aligned during the exercise.

Weighted Twists

Weighted twists provide resistance against your effort to rotate the torso. This works the oblique muscles on either side of the abdomen. To perform weighted twists, sit with your legs extended forward and feet together. Hold a weighted object, such as a medicine ball, in front of your belly with both hands. Then slowly twist to left and right. Continue to alternate like this for as many repetitions as you desire. Keep the weight in front of your belly throughout the movement.