When it comes to toning and strengthening a specific muscle group, there are a variety of exercise options. However, not all exercises are created equal when it comes to effectiveness. A safe and effective exercise is one that will target the muscle group for quick results.The American Council on Exercise sponsored recent research that identified the most effective exercises for the abdominals.
The Bicycle
This exercise targets the rectus abdominus, the muscle that runs the length of your abdominals from your ribcage to your pelvis, and your oblique muscles along the waistline. Lie on your back and place your hands gently behind your head, elbows wide. Bring your legs into the air and bend your knees at a 90 degree angle. Twist to the left with your upper body while envisioning that you are lifting your right shoulder to your left knee. As the left knee comes in closer, extend the right leg out until the leg is almost straight. Switch to the other side as you rotate your upper body to the right and pull your right knee in to meet your left shoulder while extending your left leg out. Do 10 to 12 repetitions and one to three sets. Perform the move in two-second intervals; two seconds twisting left, two seconds to switch and two seconds to the right.
Captain's Chair
The Captain's Chair is a piece of exercise equipment found in most gyms. Exercises performed with it also top the list for work to the oblique muscles and the rectus abdominus. To get into position, stand with your back to the chair and step onto the foot platforms. Rest your forearms on the padding and lightly grip the handles. Be sure your back is resting against the pad behind you. Release your feet from the platforms and allow your legs to dangle down, supporting your weight with your arms. Pull your knees up and in towards your chest and then slowly release them back down to where your legs are dangling. Repeat the exercise 10 to 12 times for one to three sets. Allow two seconds to pull the legs up and two seconds to lower them down.
Stability Ball Crunch
Using a stability or exercise ball while performing crunches is an ideal way to tone and strengthen the rectus abdominus. Position yourself on the ball by sitting on it with your feet flat on the floor. Walk your feet out a few steps allowing the ball to roll up to your mid-back. Raise your pelvis so that your body is in a straight line from your knees to your shoulders, also called a "table top" position. Place your hands behind your head with your elbows wide. Slowly curl up to no more than 45 degrees as you contract your abdominals. Lower back to the table top position and repeat 10 to 15 times for one to three sets. Crunch up for two seconds and release for two seconds.
Vertical Leg Crunch
This exercise targets the rectus abdominus and ranks high on the list for targeting the oblique muscles as well. Lie on your back and place your hands behind your head. Lift your legs in the air so that your feet are extended toward the ceiling. Cross your legs at the ankles and keep a slight bend in your knees. Crunch up with the torso and upper body while keeping your chin lifted and the elbows wide. Be sure not to tug at your head or neck. Crunch up for two seconds and lower for two seconds. Complete 10 to 12 repetitions for one to three sets.
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