Incorporating abdominal exercises into your workout routine will strengthen the muscles of your core and tone your waistline. There are many exercise options to choose from, but the American Council on Exercise has determined some of the most effective techniques based on scientific evaluation. Choosing great abdominal exercises allows you to avoid wasting time on moves that don't work, and target the muscles you want to strengthen and tone.
The Bicycle
The bicycle move for abdominals has been around for a while and for good reason. It not only targets the rectus abdominus, which runs from your ribcage to your pelvis, it also targets the obliques, or muscles of the waistline. To begin, lie on your back on the floor and place your hands behind your head with your elbows wide. Raise your legs in the air and bend your knees at a 90-degree angle.
Raise your right shoulder and elbow off the ground as you rotate your torso to the left. Bring your left knee in toward your right shoulder and extend your right leg out. Keep your right leg elongated and elevated off the floor about 6 inches. Hold for 2 to 3 seconds, and slowly return to center and repeat on the other side for one repetition. Complete one to three sets of 10 to 15 repetitions of the exercise.
Crunches on an Exercise Ball
Some exercise equipment comes and goes, but the exercise ball is one gadget that has proven its effectiveness time and time again. For many, it is an essential tool for working the abdominal muscles. Crunches on the ball isolate the stomach muscles and challenge you to stabilize yourself--two actions that lead to a targeted workout for your abdominals.
Sit on your exercise ball. To ensure you have the right size, you should be able to sit comfortably on it with your knees at a 90-degree angle and feet flat on the floor. Walk your feet out until the ball rests under your lower back and lie back so that your body is parallel to the floor from your knees to your head. Put your hands behind your head, and keep your elbows wide and your chin lifted. Contract your abdominals and curl your upper body up to about a 45-degree angle. Hold for two to three seconds and slowly return to the starting position. Repeat 10 to 15 repetitions of this exercise for one set and complete one to three sets.
Plank
The plank, also sometimes called the hover, is a simple yet challenging exercise that targets your abdominals and muscles of the lower back. Lie on your stomach on the floor and prop yourself up on your elbows so that your elbows are at a 90-degree angle and your palms are flat on the floor in front of you. Elevate your torso and knees off the floor and come up onto your toes. Your body should be in a straight line from your shoulders to your heels. Contract the abdominals and hold the position as you continue to breathe normally.
Begin by holding the position for 15 to 30 seconds and continue to add time as you get stronger until you can hold it for 60 to 90 seconds at a time. You can make this exercise easier by resting on your elbows and knees instead of up on your toes.
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