Abdominals provide movement and support of the trunk and consist of four muscles: transverse abdominal, internal obliques, external obliques and rectus abdominis. The torso powers all movements, making abdominal strength necessary for actions that range from sitting and standing to performing squats and power cleans. According to Jeffrey Harrison in the April 2010 issue of Strength and Conditioning Journal, body-weight exercises incorporate core stability and joint stabilization relative to a person's body weight, which effectively tones and tightens abdominal muscles.
Step 1
Do three sets of 20 to 30 crunches. Begin by lying on the floor with knees bent, feet on the floor, and hands folded behind your head. Exhale while curling your body forward, lifting your shoulder blades off the floor. Hold for one second before slowly lowering your upper body to the floor.
Step 2
Add the bicycle crunch into your abdominal routine. Lie on your back with hands behind your head. Lift shoulder blades off the ground and raise your left leg to a 90-degree angle and your right leg to a 45-degree angle. Meet your right knee with your left elbow, and alternate sides for three sets of 20 to 30 repetitions.
Step 3
Perform three sets of 20 to 30 repetitions of oblique crunches. Lie on your back with knees bent and feet on the floor. Place hands behind your head and rotate your body so your elbow moves toward the opposite knee. Lower and repeat, alternating sides.
Step 4
Perform elbow bridge plank and side plank. To execute an elbow bridge plank, lie face down and place elbows and forearms underneath your chest. Use toes and forearms to prop up while maintaining a flat back to prevent hips from sagging. To perform a side plank, lie on your side with right forearm on the ground. Lift body off the ground, keeping a straight line from your head to your toes. For added difficulty, support yourself with your hand instead of forearm. Hold each position for three sets of 30 seconds, and progress to 60-second intervals.
Step 5
Include leg lifts in your training routine. Lie on your back with hands at your sides. Keep knees slightly bent and lift legs up. Slowly lower legs to a few inches from the floor to complete one repetition. Perform three sets of 10 to 20 repetitions.
Step 6
Do three sets of 10 to 20 sit-ups. While the sit-up is similar to the crunch, your lower back lifts off the ground during a sit-up rather than just your shoulder blades. Follow the same direction as the crunch, but continue the motion until your torso is completely off the floor and your chest is close to your knees.
Step 7
Perform three sets of 10 to 20 repetitions of Russian twists. Sit on the floor with knees bent and feet flat on the floor. Extend arms out with hands together and recline to a 45-degree angle. Twist your body from one side to the other while keeping your lower body still.
Tips and Warnings
- Alternate abdominal exercises two to three days a week. Your abdominal muscles need rest between workouts, just like any other muscle group.
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