Most people who exercise want a fit, toned abdomen. Consisting of your rectus abdominus and oblique muscles, a well-conditioned midsection not only looks good but, according to back specialist and author Stuart McGill, also helps to support your spine and minimize your risk of developing lower back pain. A variety of home exercise equipment can help you target the muscles of your abdomen.
Ab Cradles
Ab cradles are frames that support your head and guide your spine as you perform a variety of abdominal conditioning exercises. Ab cradles are designed to make exercising your abdomen comfortable, effective and safe. With prices starting at $30 as of August 2010, ab cradles are available from sporting goods stores and can be used to perform variations of crunches and leg lifts.
Ab Wheels
Roll outs, performed with an ab wheel, are a challenging abdominal exercise suitable for intermediate and advanced exercisers. You can perform roll outs using an ab wheel from a kneeling position or, for a more demanding workout, while standing. Ab wheels are available in sporting goods stores.
Stability Balls
Stability balls are versatile exercise tools that can be used to exercise most of your muscles but are especially useful for working your abdomen. You can perform numerous ab-specific exercises using a stability ball, including crunches, planks, Russian twists and mountain climbers. To ensure your stability ball is the right size for you, sit on it with your legs bent and feet flat on the floor--your knees should be level with your hips. If your hips are above your knees, the ball is too big and if your hips are below your knees, the ball is too small.
BOSUs
A BOSU is a inflatable hemisphere attached to a hard plastic base and is essentially a halved stability ball. Because of its unstable nature, most BOSU exercises will challenge your abdominals. Several abdominal-specific exercises can be executed with a BOSU, including variations of crunches, sit-ups and planks.
Incline Ab Benches
By raising your hips or lowering your head, incline ab benches make regular abdominal exercises such as sit-ups and crunches more challenging. Most incline ab benches are adjustable through a range of angles so you can alter the intensity of your workout. Many incline ab benches fold flat for storage.
Ab Mats
Ab mats are plastic covered foam mats with a built-in lumbar support pad designed to place your lower back in the prime position for safe and effective abdominal exercise. The lumbar support maintains the natural curve of your lower back while you work out. You can perform variations of crunches, sit-ups and leg lifts in conjunction with an ab mat. Placing a small, rolled towel under your lower back provides a similar effect as an ab mat.
References
- "Ultimate Back Fitness and Performance"; Stuart McGill; 2004
- "Abdominal Training, Second Edition: A Progressive Guide to Greater Strength "; Christopher M. Norris; 2002
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
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