A balanced workout program incorporates abdominal exercises at least three to five times a week. Len Kravitz, Ph.D., from the University of New Mexico, recommends daily abdominal exercises to counter the tightening of your lower-back muscles. He says it is rare to fatigue the abdominal muscles enough to need a full day of recovery because you work mostly with the weight of your torso.
Step 1
Establish trunk stability by finding your rib-hip connection. It ensures that you have the anatomically correct position to do abs exercises in a way that is safe for your spine. Lie on the floor and touch your thumb to your lowest rib while putting your small finger on your hip bone. Contract your abdominal muscles to draw these two points together. There will be a small space between the floor and your back.
Step 2
Lie on your back for the hundreds exercise that activates your whole abdominal area. Extend your legs and lift them off the floor. Contract your abdominal muscles further by curling your upper body off the floor. Beat the floor next to you with your hands and count to 100.
Step 3
Hold an exercise ball between your feet in a lying-down position. Keep the ball secured between your feet as you lift it off the ground and reach it to your hands. With your arms, lift the ball over your head, but do not let it touch the floor. Bring the ball back over your head to over your chest and catch the ball again between your feet. Lower it toward the floor, but do not put it down.
Step 4
Strengthen your obliques with the side bridge. Lie on your side with your lower elbow holding up your torso and your legs on top of each other. Lift your body until it rests on your forearm with the elbow under your shoulder and on the lower foot. Hold for 30 to 90 seconds and switch sides.
Step 5
Target both abdominals and obliques with the Russian twist. Sit on the floor, bend your knees at 90 degrees and keep your feet flat. Extend your arms and lean back, so that your wrists are above your knees. Twist as far as you can to each side while holding your trunk at the same angle.
Tips and Warnings
- Make your abs visible by lowering your total body-fat percentage. Training your abs alone increases their strength but does not eliminate the fat above them.
- Consult a physician before starting an exercise program.
Things You'll Need
- Mat
- Exercise ball
References
- "The Men's Health Gym Bible"; Michael Mejia, M.S., and Myatt Murphy; 2007
- "The Exercise Bible"; Joanna Hall; 2003
- The University of New Mexico: Super Abs Resource Manual
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