Exercises For The Ab Muscles

Your abdominal muscles are part of a larger muscular contingent referred to as the core. The core muscles include all of those that make up the trunk of your body and that attach your limbs to the trunk. Strong core and abdominal muscles will better allow you to perform other tasks and exercises; the stronger your core musculature is, the more balance and stability you will have. To improve your core strength, perform exercises that work the multiple demands of movement: stability, flexion and extension, and rotation.

Stability

Before you can greatly increase the strength of your abdominal muscles, you first have to have sufficient core stability. A stable core is the base of all other improvements.
To perform a modified plank, begin by lying flat on your stomach. Position your elbows so that they are under your shoulders or slightly wider than shoulder width, and raise your hips off of the floor, keeping your knees on the ground. Concentrate on bringing your belly-button in to your spine and maintaining alignment throughout your neck and back. Hold this position up to 30 seconds, and repeat two or three times. Alternatively, you may perform a single repetition whereby you hold the position for as long as possible.
To perform a single-leg abdominal press, lie on your back with your knees bent so that your feet are flat on the floor; avoid tilting your hips. Tighten your abdominal muscles, and raise your right knee off the floor so that your knee and hip are both bent at a 90 degree angle. Place your right hand on top of your right knee, and push against your right knee as you try to bring it toward your chest. Keep your arm straight, and hold for three deep breaths; repeat on your left side.

Flexion/Extension

To work the muscles of your lower back, which are a part of your posterior core, begin by lying flat on your stomach, with arms and legs extended. Slowly and evenly lift your arms and legs off the floor, keeping your head facing downward so that your neck remains in-line with your spine. Hold for three deep breaths and then slowly lower arms and legs back down. Alternatively, you may perform alternate lifts, by lifting your arms and legs separately.

Rotational

Position yourself in a seated position, with your knees bent so that your feet are flat on the floor. Hinge back slowly, maintaining spinal alignment from your tailbone to your neck, until you feel the tension in your abdominals. From this position, clasp your hands in front of you, so that your elbows are wide, and rotate side to side. Keeping your head forward, your elbow should come close to touching the floor with each rotation. Perform two to three sets of 10 repetitions.
Lying flat on your back with your knees bent so that your feet are flat on the floor; keep your shoulders on the floor while slowly letting your knees fall to one side, as far as is comfortable. Slowly bring them back up to the center position and then let them fall to the other side. For a more difficult variation, perform the same rotational movement while keeping your legs straight as you bring them toward the floor, but do not allow your feet to touch. Perform for one to two sets of 10 repetitions.