In anatomical terminology, the stomach has a large muscle called the rectus abdominis and muscles on the sides of the stomach known as the obliques. When working your stomach at the gym, you can target the upper and lower abs and the obliques with the use of various pieces of equipment. Whenever you do ab exercises, the execution of proper form is of utmost importance.
Ab Strap Leg Raises
Ab straps are made out of durable, nylon material and they get clipped onto a pull-up bar by way of large carabiners. To do leg raises, slide your arms through the straps, rest your upper arms on the lower padded area and grasp the top of the straps with your hands. At this point, your elbows should be facing forward, arms should be shoulder-width apart and legs should be hanging straight down. Slowly pull your knees up to your chest and squeeze your abs forcefully for a full second. Slowly lower and repeat 15 to 20 times.
Reverse Decline Crunches
Reverse decline crunches work your lower abs and they are done with a decline bench or slant board. Lie face-up on the bench with your head toward the top, legs straight out in front of you and hands grasping the padded support above your head. In a steady motion, pull your knees into your chest and squeeze your abs forcefully. Slowly extend your legs back out and repeat 15 to 20 times.
Torso Twist
The kneeling twist works your obliques and it is done on a torso twist machine. This machine has an adjustable padded support that you kneel on and move side to side. Adjust the support to work your left side, kneel on it with your knees facing the right and pin your chest against the upper padded support. After grasping the handles on the sides of the machine, twist at the waist to move your knees to your left side. Slowly return to the starting position and repeat. After doing 15 to 20 reps, adjust the support to work your right side. When doing these, make sure to keep your chest tight against the pad and do not move your upper body.
Cable Crunches
Cable crunches work your upper abs and they are done on one side of a cable machine with a rope attached to a high setting. Face the weight stack, grab the ends of the rope with both hands and kneel on the floor approximately 2 feet from the stack. Keeping your butt down on your heels and hands close to your temples, move your upper body downward and try to touch your elbows to your knees. After squeezing your abs forcefully, slowly rise back up and repeat for 15 to 20 repetitions. When doing this exercise, keep your abs tight throughout.
Stability Ball Weighted Crunch
Stability balls and medicine balls are types of functional training equipment that can be used in tandem at the gym. To do a weighted crunch, lie face-up on the stability ball with your knees bent, feet shoulder-width apart on the floor and the medicine ball held at a slight backward angle above your head. In a controlled motion, move your body forward and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times.
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