A healthy back, improved posture and injury prevention are just some of the many benefits of a good abdominal regimen. Hundreds of exercises target the ab region--and knowing which abdominal exercises are the best for strengthening the midsection can enhance your results and save you valuable time.
Double Leg Stretch
The double leg stretch strengthens the rectus abdominis, internal and external obliques, transversus, deep pelvic floor and inner thigh muscles. To begin the exercise, lie on your back on a mat and inhale while dropping your chin slightly as you lengthen through the back of the neck. As you exhale, slide your shoulders down while lifting your head, neck and shoulder blades off the ground and simultaneously contract your abdominal muscles in an imprint position. Lifting your legs into a table top position--which is when the thighs lie perpendicular to the floor and your shins lie parallel to the floor--with your arms next to your outer thighs, prepare for the exercise while taking a deep inhale. As you exhale, extend the arms over your head while simultaneously extending the legs out away from the center of your body. Inhale as you circle your arms around to your sides while pulling your knees back in. Repeat for a set of repetitions.
Leg Pull Front
The leg pull front targets multiple muscle groups, including the rectus abdominis, internal and external obliques, transversus, deep pelvic floor, back and quadricep muscles. To begin the exercise, sit on a mat and extend your legs. Bring your hands slightly behind your hips with your fingertips facing forward. Inhale to prepare for the exercise. Exhale and tighten up your abdominal muscles as you lift your hips off the mat while squeezing your gluteal muscles and hamstrings to hold the position. You head should stay in line with your spine. Continue to breathe. Hold the position for as long as you are able to keep good form and alignment.
Roll Up
Studies have shown that the roll up is 30 percent more effective at strengthening the rectus abdominis than a traditional crunch. To perform the roll up, lie on your back on a mat and inhale while dropping your chin slightly as you lengthen through the back of the neck simultaneously lifting your arms up to the ceiling. As you exhale, slide your shoulders down, engage your abdominal muscles, squeeze your inner thighs together, reach your heels away from the center of your body and begin peeling off the mat one vertebra at a time until you are seated on your mat. Inhale, and roll back down toward your mat, one vertebra at a time, maintaining your abdominal contraction. Exhale as you extend your arms back over your head. Repeat for a set of repetitions.
Stability Ball Knee Tucks
Stability ball knee tucks build strength in the rectus abdominis, internal and external obliques, transversus and quadricep muscles. To perform the exercise, begin facedown on a stability ball. Walk your hands out until the ball is under your thighs, shins or feet. In this plank position, contract your abdominal muscles and slide your shoulders down away from your ears and retract them slightly. Exhale and pull your knees in toward your chest as you bend at the knees and lift the hips slightly. Your shins or tops of your feet should now be resting on the ball. Inhale as you extend your legs, pushing your knees away from your chest, back to a plank position. Repeat for a set of repetitions.
Side Plank
The side is considered a good exercise to target the adductors, gluteus medius/minimus, internal and external obliques and the transversus. To begin, lie on your side on a mat and position your elbow directly under your shoulder. Legs are extended with feet placed one on top of the other. Exhale and contract your abdominals, stabilizing the spine, and lift your hips and knees off the mat. Do not sink into your shoulder. Keep your head in line with the spine. Inhale while lowering back to your mat and switch sides, repeating this sequence. Hold each side plank for as long as you are able to maintain good form and alignment.
Reverse Crunches
The reverse crunch strengthens the rectus abdominis and transversus. To perform the reverse crunch, lie on your back on a mat and contract your abdominal muscles. Bend at your knees while pulling your knees up over your hips to a 90-degree angle. Exhale, while maintaining your abdominal contraction, and lift your hips up off your mat, rolling up your spine, as you bring your knees in toward your chest. Inhale and, in a controlled fashion, roll back down your spine until your knees are positioned back over your hips at a 90-degree angle. Repeat for a set of repetitions.
Stability Ball Crunch
The stability ball crunch is a great exercise to target multiple muscle groups, including the rectus abdominis, internal and external obliques and transversus. To perform this exercise, begin by sitting on top of a stability ball, slowly walk your feet forward until your shoulder blades, back and tailbone are resting on the ball. You feet should be roughly hip distance apart and your knees should be directly over your ankles. Fingertips align behind your ears and elbows drop out to the sides. Exhale and contract your abdominals while dropping your chin slightly and lifting your shoulder blades off the ground. Notice the bottom of your ribcage moving closer to the top of your hip bones while your back and tailbone remain on the ball. Inhale as you, in a controlled manner, roll back onto the ball. Repeat for a set of repetitions.
Bridge
The bridge enhances the strength of the transversus, gluteal muscles, hamstrings and back muscles. To begin the exercise, lie on your back on a mat with your feet about hip distance apart, knees bent, with feet flat to the floor. Inhale to prepare for the exercise. Exhale and contract your abdominals while simultaneously contracting your gluteal muscles, then slowly lift your hips off the mat, pushing into your heels, as you roll up your spine one vertebra at a time. Stop when you feel the majority of your weight at your shoulder blades. Inhale as you roll back down one vertebra at a time until your glutes and hips are returned to the mat. Repeat for a set of repetitions.
Stability Ball Pike
The stability ball pike strengthens the rectus abdominis, internal and external obliques, transversus, rotator cuff and deltoid muscles. To perform this exercise, begin facedown on a stability ball. Walk your hands out until the ball is under your thighs, shins or feet. In this plank position, contract your abdominal muscles and slide your shoulder down away from your ears and retract them slightly. Exhale and, while keeping the legs extended, begin lifting your hips into a pyramid position. Your toes or tops of your feet should now be resting on the ball. Inhale as you slowly, in a controlled manner, lower your hips back to a plank position. Repeat for a set of repetitions.
Oblique Twist
The oblique twist targets the obliques. To perform the oblique twist, start by lying on your back on a mat. Fingertips align behind your ears and elbows drop out to the sides. Exhale and contract your abdominals while dropping your chin slightly and lifting your shoulder blades off the ground. Notice the bottom of your ribcage moving closer to the top of your hip bones and add a twisting motion as you rotate through the ribcage toward the opposite hip. Inhale and slowly, in a controlled manner, and return back to starting position. Repeat for a set of repetitions.
Member Comments