The most effective abdominal exercises are the ones that move your entire body. In sports and real life, your ab muscles do not move or function in isolation. They work with your back, hips, shoulders, and legs to move in different directions and maintain posture. You do not need a gym or the ab equipment that you see on TV infommercials. A few simple tools, such as a broom handle, rubber tubing, and free weights will do the job.
The Chop
The chop is a diagonal movement across your body from a high position to a low position. It works on the movement patterns that are found in most sports, such as turning, throwing, and kicking. Hook a rubber tubing to a sturdy hook that is a foot above your head. Stand with your feet shoulder-width apart, and pull the tubing with both hands diagonally from above your head, across your heart, and toward the opposite hip. Do not move your body as you do so.
The Lift
The lift is a mirror image movement of the chop, where you move across your body from a low position to a high position. Set the hook near the ground and hook the tubing onto it. Use the same principles, except that you are now moving from your hip, up and across your heart, and above your head.
Medicine Ball Throws
There are many ways to throw a medicine ball to develop power and speed, such as the chest pass, overhead throws, ground slams, and rotation throws. Your abdominals and hips work together to generate the strength and stability necessary to throw and keep yourself balanced.
Planks
Planks are the basic stabilizing exercises for your entire body. Lie on the ground on your stomach and prop your elbows and forearms beneath you. Lift your entire body off the ground while you support yourself with your arms and toes. Keep your spine neutral while you hold the position. You can also do this on a stability ball with either your arms or feet on the ball.
Bridges
Bridges strengthen your buttocks and other hip muscles, which also strengthens your abs. Lay on the ground facing up with your legs hip-width apart and your arms to your sides. Lift your butt up as high as you can and hold for about two deep breaths. Do not lift your heels or move your legs in or out. You can also do this on a stability ball with your upper back or feet on it.
Squats
In squats, your abdominals works as a spine support to provide stability and prevent injuries to your spine and hips. They work together with your hips and legs to generate strength and proper mechanics when you squat. Start with own bodyweight and squat with a tall, neutral spine.
Curl-ups
The curl-up strengthens your outer abdominal muscles while keeping your legs and pelvis stable. Lie on the ground with your arms above your head and your feet together. As you lift your shoulders off the ground, reach for your toes, but do not move your legs.
90/90 Trunk Rotation
This exercise moves your pelvis while keeping your upper body stable. It teaches your pelvis to move independently of your spine. Lie on the ground facing up with your arms to your sides and your hips and knees bent at 90 degrees. Place a rolled-up towel or cushion between your knees. Rotate slowly left and right as far as you can, but do not lift your shoulders off the ground.
Straight Leg Rotations
This exercise provides benefits similar to the previous exercise, except that your leg is fully extended. Although you would not be able to rotate as far, this promotes more stability to your trunk and allows you to be more aware if one side of your trunk is weaker than the other side.
Jump Roping
According to physical therapist Gray Cook, founder of Functional Movement Systems, jump roping improves core stability, posture, and muscular and cardiovascular endurance at the same time. When you jump up and down, your abs work as a spring to absorb shock and to keep your body upright.
References
- "Athletic Body in Balance"; Gray Cook ; 2003
- "Essence of Program Design"; Juan Carlos Santana; 2004
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