Conventional crunches and sit-ups work the rectus abdominis, which is the large muscle in the stomach. Exercises like these work out perfectly when you are home or away on vacation and want to keep your midsection toned. However, when you are at the gym, experiment with the fitness tools available to add variation to your workout.
Ab Crunches on Machine
Ab crunches on an ab crunch machine work the upper and middle stomach. This machine has a padded seat and backrest with handles at the top. To execute crunches, sit on the seat, hook your lower shins under the padded bar and grasp one handle in each hand above your head. Steadily fold your body in half as you move your elbows toward your knees. Squeeze your abs forcefully, sit back up and repeat.
Hanging Exercises
Hanging exercises work the lower and oblique muscles and they are done on a pull-up bar. While hanging from the bar with your hands shoulder-width apart, pull your knees or legs up toward your chest, then lower them back down. To work your obliques, perform the same exercise, except alternate moving your legs to each side of your body as you lift them up. If the pull-up bar is part of a cable machine, increase the resistance by strapping ankle cuffs to your lower legs and to low attachments on the machine.
Slant Board Exercises
A slant, or ab board, is similar to a decline bench. Exercises such as decline crunches, sit-ups, reverse crunches and Russian twists work all areas of the abdomen.
To do reverse crunches, lie face-up on the board with your legs straight in front of you, head toward the top of the board and hands grasping the padded support above you. Steadily pull your knees into your chest, squeeze your abs forcefully, extend them back out and repeat.
Russian twists work the obliques which are found on the sides. Lie face-up on the board with your lower legs hooked under the padded support, arms straight in front of you with your hands clasped and back 90 degrees to the board. Steadily rotate your torso from side to side.
Captain's Chair Leg Raises
A captain's chair looks like a large, metal chair with a padded backrest, padded forearm rests and handles to place your hands. To do a leg raise, lay your forearms across the supports, grasp the handles and place your feet on the lower supports. Lift your feet off the supports, bring your legs together, then lift and lower them in a steady motion. If these are too intense, perform them with your knees bent. If your gym has ankle weights, strap them on to increase the resistance.
Front Plank on Ball
Front planks on a ball require a bench and exercise ball and they are done with no range of motion. After placing your forearms on the bench shoulder-width apart, position your shins on the ball and straighten your back by contracting your abs. Hold this position until you become fatigued. To increase the challenge, perform the plank with your hands on the bench and toes on the ball.
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