The "abs" refers to a group of abdominal muscles located between the chest and the waistline. The abs are broken into three different general areas, which include the upper, middle and lower abdominal muscles. Developing a 6-pack, or a toned set of abs, requires exercises that target these specific muscles.
Declined Crunches
The declined crunch is an effective ab exercise that targets your lower abdominal muscles. The declined crunch requires a declined weight bench that features foot holds at the top. The foot holds allow you to secure yourself to the bench. You must place your back flat against the downward sloping face of the bench before commencing the declined crunch. A helpful hint for this exercise involves placing your hands beside your head or crossing your arms across your chest. The initial motion of the declined crunch involves raising your body toward your feet to contract your abdominal muscles. According to the Shape Fit website, at the peak of the motion, contract your ab muscles for a brief moment, and then gradually descend your body into the initial position. Repeating this basic series of movements will tone your abdominal muscles.
Exercise Ball Crunches
As opposed to working your lower abdominal muscles, the exercise ball crunch works your middle and upper abdominal muscles. The exercise ball crunch requires a large inflatable exercise ball, commonly found in gyms and workout facilities. The positioning of this exercise requires you to place your lower back onto the exercise ball with your feet planted on the floor. Lifting your torso forward will tighten your abdominal muscles. A medicine ball can be used to increase the difficulty of the exercise ball crunch. You can hold a lightweight medicine ball over your head while lifting your torso forward to further engage your upper and middle abdominal muscles.
The Plank
The plank is an exercise borrowed from yoga that helps to contract and work the upper, middle and lower abdominal muscles. The optimum place to perform the plank pose is on a yoga mat or other similar cushioned surface. To begin the plank, you must first lie flat on your stomach with your legs together and fully extended. The initial motion of the plank involves raising yourself up off your stomach using the palms of your hands. Your arms should be fully extended at the peak of the plank pose. You will feel your abdominal muscles begin to burn after holding the plank position for 30 seconds to one minute. This simplistic yoga pose can help you on your way to a defined 6-pack.
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