Getting toned and firm abdominals is not as hard as you think. The key is understanding what exercises are best for targeting the many muscles that make up your core. You can use your bodyweight, change the pace and position of the moves or use weights for an effective abs workout.
Seated Leg Tucks
Sit on the edge of a workout bench and hold the bench with both hands. Bend your knees slightly and keep your feet off the floor so that you are balancing on your buttocks. Keep your torso at a 45-degree angle and bring your knees toward your abs. For added resistance, wear ankle weights or place a dumbbell between your feet.
Abdominal Coaster
This piece of equipment has a design that works your abs from the bottom up. Traditional crunches work your abs from the top down, requiring you to contract the top portion of your abs first. With your knees rested on the pads and your upper body braced on the top pads, coast your knees into your chest, contracting your lower abs as you rise. The seat moves in three directions to engage your entire core.
Hanging Leg Raises
To perform this advanced abdominal exercise, grasp an overhead pull-up bar and hang so that your feet do not touch the floor. Slowly raise your knees into your abs--your legs can be straight, toes pointing to the ceiling for added resistance.
Scissor Kicks
Lie flat on your back with your arms to your sides, palms down. Extend your legs fully with a slight bend in your knees and keep your heels a few inches from the floor. Keep your abs contracted as you make rapid scissor-like movements with your legs.
Stability Ball Crunch
Lie back on the stability ball and place your feet firmly on the floor. Adjust your back on the ball to match the section of your abs you wish to target. Support your head with your hands and slowly sit up, contracting your abdominal muscles and keeping your lower back on the ball.
Plank
Start by lying face down on an exercise mat and tuck your elbows and forearms under your chest. Balancing on your toes, elbows and forearms, contract your abdominals pulling them in toward your spine. Maintain a flat back and do not allow your lower back or hips to sink toward the floor.
Medicine Ball Twists
Grab a medicine ball and sit on the floor with your hips and knees bent at a 90-degree angle. Holding the ball straight out in front of you, keep your back straight, with your torso at a 45-degree angle with the floor. Twist your torso as far to the left and right as you comfortably can for one set.
Cable Crunches
This exercise requires a cable machine with a rope attachment. Kneel down in front of the machine holding the rope just above your head. Slowly crunch down to your right knee, contract your abs and breathe out. Return to the start position and repeat to the left knee.
Standard Crunch
The standard abdominal crunch is performed flat on your back with your knees bent at a 90-degree angle. Support your head with your hands and raise your upper body off the floor, contracting your midsection and fully exhaling as you rise.
Dumbbell Side Bends
This exercise is for your obliques. Stand with your feet shoulder-width apart and hold a weight plate or dumbbell in each hand. Bend at the waist to your left and right contracting your obliques. This move can also be done using a captain's chair.
References
- Great-Workout.com: Hanging Leg Raise
- "Muscle Mechanics"; Everett Aaberg; 2006
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