Abdominal Exercises Workout

Having strong abdominal muscles helps your whole body. Your abdominal muscles are part of your inner core, which includes your abs, back and pelvic muscles. Strong abdominal muscles make it easier to do day-to day-activities like lifting groceries out of the car or picking up heavy objects.

Crunches

Begin your abdominal workout with crunches. Crunches in various forms were singled out by the American Council on Exercise as one of the most effective abdominal exercises for strength and conditioning. Perform a traditional crunch by lying on the floor with your knees slightly bent and feet on the floor. Tighten your abdominal muscles, and lift your head and shoulders off the floor. Lower and repeat, keeping your abdominal muscles tight.
Do the reverse crunch by lying on the floor and raising your bent legs up so your thighs are perpendicular to the floor. Raise your buttocks and lower back off the floor, keeping your upper back in contact with the ground. Lower back to the ground and repeat. This crunch works your lower abdominal muscles.

Leg Raises

After your crunches, move to leg raises. Lie on you back on the floor. Your legs should be straight and your hands on either side of your thighs. Squeeze your abdominal muscles and lift your legs straight in the air, but do not lock your knees. Hold for a count of two, then slower lower your legs back down but do not let them touch the floor. Repeat as desired. For a more challenging variation, do the leg raises on a bench in the declined position.

Stability Ball Hold

You will need a stability ball and a bench for this challenging version of the plank. Put your ball several feet from the bench and place your elbows and forearms on the ball and your feet on the bench. Hold your body straight and still while suspended between the bench and the ball. Hold for 30 seconds and rest for one to two minutes. Repeat three to four times.

Bicycle

This exercise works your entire abdominal area, including the obliques. Lie on your back, with your head and shoulders raised off the floor and your hands behind your head. Prepare to move your legs in a pedaling motion. Extend your right leg straight out and pull your left leg up so your thigh is perpendicular to the floor. Touch your right elbow to your left knee, then your left elbow to your right knee as you move your legs like you are riding a bicycle. Each rotation counts as one repetition. Repeat 10 to 15 times.