Most gyms nowadays are equipped with exercise balls, machines and cables, allowing for a large variety of abdominal exercises that can be performed. By utilizing all the different pieces of equipment, you can maximize your progress and keep your workouts interesting.
Exercise Ball Crunch
The exercise ball crunch targets the rectus abdominis and oblique muscles. Place the exercise ball on the ground and sit on it. Slightly roll forward until your lower back is in contact with the ball and keep your feet flat on the ground. Cross your arms in front of your torso and perform a crunching movement up toward the ceiling, contracting your abs with each repetition.
Exercise Ball Oblique Crunch
Exercise ball oblique crunches put most of the emphasis on the oblique muscles, with some emphasis on the rectus abdominis. Place the exercise ball on the ground, sit on it, slightly roll forward until your lower back is in contact with the ball and keep your feet flat on the ground. Put your right hand on the right side of your head and crunch across toward the left knee, making sure to contract the abs during the movement. After completing the desired number of reps, repeat the exercise with the left hand on the left side of your head, this time crunching toward the right knee.
Hanging Leg Raise
One of the more difficult abdominal exercises is the hanging leg raise, due to the fact they require that you hang from a bar and hold your bodyweight in the air. In addition to working the rectus abdominis, hanging leg raises target the obliques. Grab an overhead bar with both hands and hang from it, with your body forming almost a straight line. Raise your knees up to your chest and contract your abs with every rep.
Machine Seated Crunch
Machine crunches allow a trainee to train their abdominals with extra weight to build the rectus abdominis. First, select the amount of weight you would like to use and then sit on the machine. Hold the pad in front of you with both hands and perform a crunching movement down toward the ground, contracting your abs during every rep.
Cable Rope Crunch
The cable crunch mainly targets the rectus abdominis and allows the use of extra weight during the movement. Select the desired weight, grab the rope attached to the cable machine with both hands, and place your knees down on the ground. Perform a crunching movement pulling the rope down toward your thighs. Contract your abs with each repetition.
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