For rocking abs, train every other day with a variety of exercises. Perform each exercise until you reach muscle failure, and hold isometric contractions for 30 seconds, or longer if possible.
Bicycle
A study conducted by Peter Francis, PhD, and Jennifer Davis, M.A., at the San Diego State University Biometrics Lab, found the bicycle maneuver to be nearly 200 percent more effective at recruiting the oblique muscles than a traditional crunch. Perform the move by lying on your back, with knees bent, legs raised and hands stacked behind your head. Rotate your torso and bring one knee in toward your chest as you reach toward it with the opposite elbow. Repeat, alternating sides.
Captain's Chair
The same study found the captain's chair exercise also around 200 percent more effective than the traditional crunch. Perform the exercise by holding your body steady on a the equipment. Slowly lift knees toward your chest, pausing slightly before lowering. Repeat.
Planks
The isometric contractions required by planks tone muscles throughout your abs, lower back and shoulders. To perform the exercise, lie on your stomach on the floor with hands, forearms and elbows on the floor under your shoulders. Pull in your abs and lift up your entire body in a straight line. Hold the position as long as you can, breathing steadily.
Side Planks
Target your obliques specifically with side planks. Lie on your side, with elbow and forearm on the ground. Lift your entire body up in a straight line, balancing on the sides of your feet, stacked. Hold the position as long as you can. For additional challenge, raise and lower your hips to the ground.
Stability Ball Crunches
Recruit more stabilizing muscles by taking the traditional crunch to a stability ball. Lie on top of the ball with lower back resting against the ball. Stack your hands behind your head, raising and lowering your body with control.
Russian Twist
Tone your obliques from yet another angle with the Russian Twist. Sit on the floor with knees bent, feet flat on the floor and torso leaning back slightly. Hold a weighted medicine ball in front of your chest. Rotate to one side using abdominal muscles to guide the movement. Rotate to the other side.
Vertical Leg Crunch
Lie on a bench with your legs raised straight up from hips, perpendicular to your body. Hold onto the bench behind your head. Lift your toes toward the ceiling as if trying to touch an imaginary point. Lower and repeat.
Stability Ball Knee-Tucks
Work your abs and lower back with this challenging exercise. Get into push-up position but with knees resting on the ball. Bring your knees toward your chest as you roll the ball along your shins. Keep your back straight and your abs pulled in.
Stability Ball Pikes
For an even greater challenge, get into the push-up position with your shins resting on the ball. Raise your hips toward the ceiling as you roll the ball along your shins until only your toes touch the ball. Lower slowly with control.
Ball Pass Hands and Feet
Complete your ab circuit with this advanced exercise. Lie on the floor with legs outstretched and a stability ball held in your hands. Raise your legs, keeping them straight. Raise your arms and place the ball between your feet. Lower your legs and arms and repeat, passing the ball from feet back to hands.
Member Comments