To shape, tone and sculpt your abdominals, you need to participate in a consistent workout regime that develops the upper and lower rectus abdominus and the external obliques. These are the muscles that, when developed, display a toned appearance. Despite the exercises listed below, which have been found to be the most effective exercises by ACE Fitness, you can increase the intensity of your abdominal exercises by incorporating an exercise ball in your ab workouts.
Bicycle
According to ACE Fitness, the bicycle exercise effectively develops both the rectus abdominus and the obliques. Lie on your back with your hands together and behind your head. Raise your feet off the floor and bring your knees to 45 degrees, and then circle your legs through a bicycle-pedaling motion. Bring your left elbow to your right knee, then switch and bring your right elbow to your left knee. Complete two sets of 30 repetitions.
Crunches On Exercise Ball
Utilizing an exercise ball for your crunches requires there to be more recruitment of the rectus abdominus than if you were to perform them on the floor. Sit on an exercise ball and slowly walk your feet out and roll down until your back is resting on the ball. Bring your hands together and place them behind your head. Curl up from the abdominals, rising up approximately 45 degrees, and then control yourself back down. Complete two sets of 30 repetitions.
Reverse Crunch
The reverse crunch effectively develops the lower rectus abdominus. Lie on your back on the floor and allow your arms to lie by your side. Pick your feet off the floor and keep your knees bent at 90 degrees. Contract your abdominals and pull your hips off the floor. Control your hips back down to the floor. Complete two sets of 15 repetitions.
Captain's Chair
The captain's chair works the rectus abdominus, but was also found to be the most effective exercise for the obliques by ACE Fitness. A captain's chair is necessary to perform the exercise. Grip your hands around the handles and stabilize yourself up while pushing your back against the back pad. Allow your legs to hang down toward the floor. Bring your knees up as high as possible, touching them to your chest, if possible. Control them back down. Complete two sets of 15 repetitions.
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