When you think of having a toned, flat stomach, you probably think about the main stomach muscle, the rectus abdominis. The main function of the rectus abdominis is spinal flexion, which is the movement a crunch replicates. Other ab muscles include the obliques, or side abs. The ab muscles as a group perform other functions such as stabilization of the torso and rotation. Working the abs with different exercises ensures you cover all angles and functions.
Crunches
Crunches are by far the most popular ab exercise. The movement of a crunch mimics the basic function of the abdominal muscles, which is to flex or bend the spine, pulling the rib cage toward the pelvic bone. The basic crunch is performed on a flat surface, with your hands behind your head and your feet flat on the floor. Pushing your low back into the floor, crunch up, making sure your shoulder blades come off the floor. You can do several variations of the crunch, including incline and decline crunches, weighted crunches and crunches performed with your feet off the floor or your legs straight in the air.
Planks
The basic plank is the top position of a push-up. Although you are not actively flexing the abdominal muscles, they are heavily engaged in stabilizing the body. In a basic plank, your hands are flat on the floor, your shoulders stacked directly above your wrists. Your body is a straight line from your shoulders all the way to your ankles. Pull your belly button toward the ceiling to activate your abs. Hold this position until fatigue. Some variations of the plank include the front plank on your forearms, the suicide plank and side planks.
Reverse Crunches
According to a study cited by the American Council on Exercise, a nonprofit fitness organization, it is not really possible to isolate the upper abs versus the lower abs. The study data suggest that the rectus abdominis muscle works as one muscle contracting as a whole. This means that performing reverse crunches will not necessarily isolate the lower abs more than the upper abs. However, hitting the abs from a different angle will challenge them in new ways. For the basic reverse crunch, lie flat on the floor with your feet in the air. Extend your arms out by your sides. Leaving your shoulders and head in contact with the floor, pull your knees toward your chest, allowing your hips to come off the floor. Lower your legs back down under control. You can also perform reverse crunches on an incline or holding a weight between your legs.
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