The Best Ways To Build Your Ab Muscles

Your abdominal muscles consist of the rectus abdominus, transverse abdominus, and the external and internal obliques. If you want to build up your abs, you must work all of these muscles. Different exercises will target different muscle groups. The rectus abdominus is the muscle you may associate with the "six pack." The obliques are found on your sides. The transverse abdominus is the deepest of the abdominal muscles and wraps around your mid-section.

Crunches

This is one of the best exercises you can do to get that desirable six-pack look, according to the American Council on Exercise. There are several variations so you can continually add interest and variety to your workout. One of the most effective forms uses an exercise or stability ball. The mere act of sitting on the ball engages your abdominal muscles as your body works to stay balanced. When you use a ball, you increase the range of motion for which your muscles must move. This exercise will target the transverse abdominus along with the rectus abdominus, making it a useful exercise.

Reverse Crunches

The reverse crunch is a challenging ab exercise which you can do with or without an exercise ball. This exercise targets your external obliques. Lie on the floor, with your hands at your side. Alternatively, you can place your hands behind you as you hold onto an immovable object like a couch. Liftt your legs so your shins are parallel to the floor like a table top, with your thighs perpendicular to the floor. Use your abdominal muscles to lift your legs over your torso to your chest. Keep your lower back on the floor. Return to your starting position.
For the ball version, begin on all fours, with the ball at your belly. Walk out until the weight of your lower body is resting on your thighs. Then, pull the ball forward by pressing your knees into the ball. Hold briefly, and then return to your starting position.

Bicycle Crunch

The bicycle crunch primarily focuses on your obliques, but will also work your other abdominal muscles, especially your transverse abdominus. Begin as if you were doing regular sit-ups. Bend your knees. Then, raise them to a table top position while you clasp your hands behind your head.
Rather than going forward as with a standard sit-up, you will twist your body so that your left elbow is moving toward your right knee as you bring it closer to your chest. Move your legs as if pedaling, with your body twisting to meet the knee closest to your chest. Be careful not to put strain on your neck muscles by pulling yourself forward. You don't need to make a large movement or actually touch your elbow to your knee. You should feel a comfortable contraction of your oblique muscles.