The key to great abs is more: more workouts and more repetitions, more often. According to University of New Mexico exercise science professor Dr. Len Kravitz, because exercises for abs are only effective within a 30-degree to 45-degree range of motion, you'll need to do a lot of them to achieve results. Abdominals don't fatigue like other muscles, so you can work them every day without recovery, allowing you to spread your workouts out throughout the week.
Lower Abdominals
When you design an abdominal workout routine, says Kravitz, you should choose five to 10 exercises and then change them up every two to three weeks for the best results.
One of the best exercises for targeting the lower abs is the corkscrew. Begin by lying on your back, with your legs in the air, over your hips with your knees bent slightly and your hands on the floor at your side, palms down. Use your lower abs to lift your hips off the floor, and then slowly twist your hips to the right, return to the center and then twist to the left. This one also works your obliques. Do 10 reps on each side.
To do a hanging knee raise, use straps or a pull-up bar and bring your knees up toward your chest without swinging. Do three reps of 10 to 12.
Obliques
According to Kravitz, even though it may feel as if your upper, lower and oblique abdominal muscles are separate, they are actually all part of the same muscle group. Despite that fact, you can still target certain areas for the best results.
For the obliques, grab an exercise ball and lie on it. Holding the ball steady with one arm, bring your other arm across your chest and crunch as high as you are able by pulling your elbow towards your opposite hip. Do three sets of 20 to 30 reps on each side.
To do a crossover crunch, lie down on your back with your knees bent and your feet on the floor, with your hands behind your ears and your elbows locked out to the sides. Lift your shoulder toward your opposite knee, return to the starting position and then repeat toward your other side. For a more difficult version, grab a dumbbell and hold it with both hands over your chest, next to the opposite shoulder from the crunch. Do three sets of 20 to 30 reps.
Upper Abdominals
To avoid injuring your spine while doing abdominal exercises, says Kravitz, concentrate on slow, controlled movements and contraction of the abs.
One of the best upper abdominal workouts requires a cable crunch machine. Start by kneeling and placing the rope behind your neck. Pull the rope toward your knees while contracting your abs and rounding your back. Three sets of 10 to 12 reps.
The standard crunch is still king for working the upper abs. Do it just like the crossover crunch above, but instead of moving your shoulder to your opposite knee, lift your shoulder blades off the mat while keeping your feet on the floor. Do three sets of eight reps.
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