There are so many ways to strengthen your stomach muscles with core training exercises. The best exercises are the ones that work for you. When choosing which exercises to try, keep in mind that there are actually four muscles in your stomach. The rectus abdominis, transverse abdominis and the internal and external obliques all work together when doing physical activity, but they are targeted through different movements.
Jack-Knife Sit-Up
The rectus abdominis muscle is targeted by doing jack-knife sit-ups. The jack-knife sit-up is a dynamic exercise that works your stomach by bringing your hips and shoulders toward each other with an upper and lower body movement. The rectus abdominis muscle runs from your ribs to your pelvis, so when it is contracted it will move these two areas closer together. To perform a jack-knife sit-up, lie on your back with your legs straight. Place your arms on the floor next to your body, palms down. Then, sit up and bring your knees toward your shoulders. Lift your arms off the floor and reach toward your toes as you sit up. Do not move too quickly. Straighten your legs and lie back to the floor to finish a jack-knife sit-up.
Two-Limb Plank
The transverse abdominis muscle is targeted when doing a two-limb plank exercise. The transverse abominis goes across your stomach. It's job is to compress the stomach and stabilize the spine. The two-limb plank works the transverse abdominis isometrically, which means that it keeps your abs and lower back stable without moving. If you arch your lower back during the two-limb plank, you will deactivate your abs. The goal of the two-limb plank then is to keep your back parallel to the floor even as you move your limbs. To do the exercise, get on the floor on your hands and feet with your legs straight behind you and your palms in line with your shoulders. Then, lift your left arm straight in front of you until it is in line with your torso and also lift your right leg an equal height toward the ceiling. Lift the opposite arm and leg on your next rep.
Weighted Ball Side Bend
The obliques are the primary muscle used in a weighted ball side bend. The obliques are found on the sides of your stomach. They are in between the rectus abdominis and the transverse abdominis. The obliques are used to bend your torso to the side during this exercise. The exercise is performed lying sideways on a stability ball with your bottom knee on the floor and the top leg straight. Lie on your right side with your right hip on the ball, your right knee on the floor and your left foot on the floor to begin. Place your right arm bent on your stomach and your left hand behind your head. Then, bend your torso to the left as if trying to touch your left elbow to your left hip. Lie back down. Repeat on the other side.
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