The best at-home exercise equipment for the abs should be compact and easy to transport or store. The three abdominal muscles are the transverse abdominis, rectus abdominis and obliques. According to the textbook, "Essentials of Anatomy and Physiology, Fifth Edition," the tranverse abdominis is the deepest of the muscles and runs laterally around the waistband; the rectus abdominis runs vertically from sternum to pubic bone; and the obliques run on either side of the torso.
Large Stability Ball
Large stability balls were designed in Italy in the 1960s and are now one of the most popular pieces of abdominal and core exercise equipment. Ranging in price from $10 to $20, most balls come in sizes from 55 cm to 75 cm, which you will choose based on your height and weight. Composed of soft, PVC plastic, the large stability ball comes with a small hand pump which inflates the ball in about 10 minutes. Using the stability ball adds an unstable surface to any abdominal exercise you do, which immediately challenges your abs to work harder to keep you balanced on the ball. "Stability balls are so effective because you can use them to work the entire body and not just the abs," said American College of Sports Medicine certified personal trainer Shelby Young. "Even if you're working your arms or legs, your abs are still engaged to keep you stable."
Mini Stability Ball
A smaller version of the large stability ball, mini stability balls are also versatile and very effective in strengthening the core and abs. Mini stability balls were designed in the 1990s and generally come in a 14-cm size. Most mini balls cost around $20 and can be found at most sporting goods stores. Like their larger counterparts, mini stability balls can work different areas of the body but will always involve the abdominals. They are more gentle on the spine and target the deeper, lower abdominals, which often hold the most fat.
Abdominal Wheel
The ab wheel is a small, lightweight piece of equipment that is the size of a loaf of bread. Found at most sporting goods stores, it normally costs less than $10. It consists of a small wheel with a pole sticking through the center of it, forming two handgrips on either side of the wheel. Abdominal wheels are designed to target the entire core and work all three abdominal muscles through relying on your body weight as resistance. Through the simple motion of rolling the ball, on the ground, in different ways, you can strengthen and tone your core.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon,Tina Sanders; 2007
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, NH
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