An Illustration Of Ab Exercises

Abdominal exercises, like other exercises, need to be performed correctly to obtain maximum results and minimize injury. Along with learning proper execution of the movements, it is important to know which abdominal muscles each of the exercises target so you know exactly what you should be focusing on during the movements.

Crunch

The crunch is a basic movement for the rectus abdominis. Lie down with your back on the ground, knees bent and feet on the floor. Cross your arms in front of your torso and curl your upper body toward the ceiling, rolling your back on the way up and contracting your abdominals. Lower your torso back down to the initial position and repeat.

Reverse Crunch

This exercise involves the rectus abdominis muscle. Lie with your back on the ground, and extend your legs. Put your arms down by your sides on the floor, and extend them. Place your legs together and pull them toward your body by bending the knees, concentrating on the abs during the motion. Once your knees are close to your chest, extend your legs back out to the start.

Oblique Crunch

The oblique crunch mainly works the oblique muscles, but it also involves the rectus abdominis. Lie on your back, knees bent and right hand by the right side of your head. Crunch up and across to toward the left knee. Bring your torso to the starting point. Once you complete the desired number of repetitions, repeat the movement with the left hand on the left side of your head, and crunch toward the right knee.

Leg Raise

Leg raises work the rectus abdominis. Lie down with your back on the floor, and extend your legs in front of you. Keep your arms extended and down by your sides on the ground. Put your legs together, and lift them up until the soles of your feet are pointing up toward the ceiling. Lower your legs back down and repeat.

Lying Side Bend

This movement targets the obliques. Lie on your back, bend your knees and place your feet down on the ground. Extend your arms out by your sides, and put them on the floor. Raise your upper back off the floor a bit, bend your torso sideways to the right, and try to reach for your right ankle with your right hand. Return to the starting point, and then do a side bend to the left and try to reach for your left ankle with your left hand.