Training the abdominal muscle group at home is not a difficult task. The key is understanding the exercises that train the three sections of the abdominal muscle group: the upper abs, the lower abs and the obliques or sides. The exercises require nothing more than a basic understanding of how they're performed and possibly a mat for added comfort. No equipment should be needed.
Abdominal Crunches for Upper Abs
To perform abdominal crunches for the upper abs, lie on the floor, face up. Your knees should be bent so your feet are 12 inches from your buttocks. Cross your arms over your chest, placing your hands on opposite shoulders with your elbows pointed up. Keeping your feet, buttocks and lower back on the floor, raise your shoulders off the floor 4 to 6 inches by contracting your abdominal muscles. Briefly pause before returning your shoulders to the floor and completing the first repetition. Repeat 10 to 12 times over two to three sets.
Abdominal Toe Taps for Upper Abs
Start by lying on the floor, face up, with your feet together, knees slightly flexed and legs at a 45-degree angle from the ground. Raise your arms to a height that your fingers point at your feet. Slowly raise your shoulders off the floor by squeezing your abs in an attempt to tap your toes with your fingers. It doesn't matter if they actually touch--the key is getting a good, tight contraction out of your abdominal muscles. Slowly lower your shoulders to the floor to complete the first repetition. Repeat 10 to 12 time over two to three sets.
Abdominal Trunk Twists for the Obliques
Lie on the floor face up, with your right knee bent and right foot 12 inches from your buttocks. Cross your left leg over your right, with your left ankle on your right knee. Cross your right arm over your chest, placing your right hand on your left shoulder. Keeping your buttocks and lower back on the floor, raise your upper body off the floor and slightly twist it to the left, attempting to touch your left knee with your right elbow. Slowly return to the starting position to complete the first repetition and repeat 10 to 12 times. Reverse the arms and legs and repeat the same movement sequence for the same number of repetitions. Complete two to three sets for each side of the body.
Abdominal Scissors for the Lower Abs
Start by lying face up on the floor, with your hands under your buttocks for additional comfort and support for your lower back. Your feet should be together, with your knees slightly flexed. While keeping your trunk and upper body on the floor, raise your feet 6 inches. From this starting position, raise your right foot up 18 inches from the floor while keeping your left foot at 6 inches. Return to the starting position, then raise your left foot 18 inches, then return to the starting position to complete your first repetition. Repeat for 10 to 12 repetitions over two to three sets.
References
- "NSCA's Strength and Conditioning Journal"; Core Training: Stabilizing the Confusion; Mark Faries and Mike Greenwood, PhD, CSCS*D; April 2007
- "NSCA's Strength and Conditioning Journal"; An Integrated Approach to Training Core Stability; Paul Gamble, Ph.D., CSCS; February 2007
- "NSCA's Strength and Conditioning Journal"; Core Training: Designing a Program for Anyone; Jeff Stephenson, MS, CSCS and Ann Swank, Ph.D., FACSM; December 2004
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