Your rectus abdominus or abdominal muscles--abs for short--are responsible for flexing your spine forwards and also to the side. Strong abdominals also contribute to the health of your spine by supporting your back. Additionally, well developed abs are important for appearance. If your body fat levels are low, your abs will be visible as a "six pack." Six pack abs are the goal of many exercisers. These exercises will tone and strengthen your abdominal muscles.
Stability Ball Crunches
Stability ball crunches are an effective ab exercise that focuses on your rectus abdominus muscle at the front of your abdomen. Sit on a stability ball with your legs bent and your feet flat on the floor. Walk your feet forwards and lean backwards until the ball is situated in your lower back and your knees, hips and shoulders form a straight line when viewed from the side. Place your hands on your thighs, across your chest or on either side of your head. Using your abs, roll up and lift your shoulders and upper back off of the ball. Squeeze your abs hard! Slowly lower your body back down to the starting position and repeat for the desired number of reps.
Planks
Although this exercise involves no movement, it is still an effective ab strengthening exercise. Place your hands on the floor and walk your feet backwards so that you are in a push-up position. You can either keep your arms straight or lower yourself down onto your elbows with your forearms pointing forwards. Keeping your shoulders, hips and heels aligned, hold this position for as long as you can making sure your hips do not drop and avoiding holding your breath.
Medicine Ball Slams
This dynamic ab exercise will also raise your heart rate. Stand with your feet shoulder-width apart and with a medicine ball in your hands. Raise the medicine ball above your head. Using your whole body, but especially your abs, hurl the medicine ball down at the ground 12 inches in front of your feet. Catch the ball as it rebounds and repeat. The key to this exercise is imagining your abs are the string of a bow and the ball is the arrow.
Side Planks
This exercise is similar to the regular plank, but the emphasis is placed on one side of your abs at a time. Lie on your side and place your arm beneath your body. Lift your hips off of the floor and support your weight on your elbow and your feet. Extend your free arm up towards the ceiling so that your body looks like a T lying on its side. Hold this position for as long as you can while making sure your hips do not drop and avoiding holding your breath. On completion of your set, lower your hips to the floor and repeat on the other side.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Abdominal Training, Second Edition: A Progressive Guide to Greater Strength "; Christopher M. Norris; 2002
- "Stronger Abs and Back"; Dean and Gregg Brittenham; 1997
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