If you are on the quest for ab-busting exercises to help chisel the perfect abdomen, the key is working the upper and lower rectus abdominis, the transversus abdominis and the obliques. Working all of these abdominal muscles in each direction is the first step in gaining strength and definition. This combined with a good diet will help you achieve your goals.
Plank
The plank is a great stabilization exercise that works the transversus abdominis. Begin by lying on your belly propped up on your forearms. Drawing your belly button towards your spine, lift your entire body off the ground until it forms a straight line. Make sure that your elbows are directly underneath your shoulders. Hold as long as you can and then relax. Work your way up to three 60 second holds.
Side Plank
Another stabilization exercise, the side plank begins with you lying on your left side propped up on your forearm. Making sure that your elbow is in line with your shoulder, bring your belly button towards your spine and bring your hips up off the ground until your body forms a straight line. Hold as long as you can and then relax. Work your way up to three 60 second holds. Repeat on the right side.
V-Up
The v-up activates all of the muscles of the rectus abdominis. To begin, lie flat on your back with your arms overhead. Bringing your belly button to your spine, contract your abdominal muscles to bring both your arms and legs up so that you are reaching towards your toes in a v-sit position (you should be balanced on your tailbone). Hold for a second at the top and then slowly, in a controlled manner, come back to the starting position. For optimum results, perform eight to 12 repetitions and repeat for a total of three sets.
Reverse Crunch
Predominately a lower abdominal (rectus abdominis) exercise, the reverse curl begins with you on your back either on a workout bench or on the floor with your arms overhead holding on to either the bench or a sturdy object. Take your legs up into a 90-degree angle so that your feet are up and your knees are bent with your calves parallel to the floor or bench. Contract your abdominal muscles to bring your knees towards your chest and your hips off of the bench or floor.. Return to the starting position. Repeat a total of eight to 12 repetitions for three sets. For added difficulty, you may keep your legs up straight in the air.
V-Sit and Rotate
Designed to work the obliques, the v-sit and rotate begins with you seated on the floor with your knees bent and your feet on the floor shoulder width apart and toes pointing straight ahead. Holding a dumbbell or medicine ball weighing anywhere from four to 10 pounds, recline back slightly. Twist to the left and touch the dumbbell or medicine ball to the floor. Return to center and then repeat on the right side. Continue alternating for a total of 20 repetitions for three sets. To increase the difficulty, you may perform the exercise with your feet up off the floor.
References
- "Strength Ball Training"; Lorne Goldenberg and Peter Twist; 2007
- "NASM Optimum Performance Training for the Health and Fitness Professional"; Michael A. Clark, Scott Lucett, Rodney Corn, Robert Cappuccio, Reed Humphrey, Stephen J. Kraus, Alan Titchenal, and Paul Robbins; 2004
Member Comments