The abdominal muscles include the rectus abdominus (the muscle known as the six-pack), the obliques (which sit to the left and right of the rectus abdominus) and the transverse abdominus (deep muscle that lies beneath the obliques). Consistently performing core muscle exercises along with a healthy diet within your calorie needs can improve the strength and appearance of your abs.
Exercise Ball Crunches
Begin this exercise by sitting on an exercise ball. Slowly walk your feet out in front of you until your hips are off the ball and your back is resting on the ball. Keeping your feet roughly shoulder width apart, place your hands behind your head. Perform the crunch by bringing your shoulders and upper back off the ball, keeping your hips and upper body stabilized. Hold this position for one second before relaxing back into the original position. Repeat this exercise for 12 repetitions and three sets.
Bicycle Exercises
Perform this exercise while lying on the floor. Place your hands behind your head or neck for support, avoiding lacing the fingers together. Bring the left knee into your chest and extend the right leg forward. Bring the right elbow up to the left knee, lifting the shoulders and upper back off the floor. Extend the left knee while bringing the right knee in and alternate the position of the arms. Continue in this pedaling motion for 12 full repetitions (one repetition includes doing both sides of the body) and completing three sets.
Sitting Abdominal Hold
Perform this exercise sitting on a sturdy chair. Begin by placing your hands at the edge of the seat next to your legs. Engaging your abs, lift yourself off the seat, bringing your toes approximately 3 to 4 inches from the ground. Hold this position for 8 to 10 counts, or as long as you can, and then gently place yourself back on your seat. Repeat this exercise six times.
Medicine Ball Crunches
Previous to doing this exercise, choose a medicine ball that will be moderately challenging for your abdominal strength. Perform this exercise by lying flat on your back, your feet on the ground and knees bent at a 45 degree angle. Holding the medicine ball behind your head, bring your knees into your chest while simultaneously performing a stomach crunch, lifting the medicine ball over your head toward your knees. Be sure to lift your shoulders and upper back off the ground. Finish the movement by extending both legs out roughly 1 foot off the ground and bringing the medicine ball back behind your head.
Reverse Crunch
Lie on the floor, placing your hands either behind your head or next to your hips. Bring your knees up so that your hips make a 90 degree angle, crossing your feet. Engage your abdominal muscles so that your hips curl up off the ground; imagine that a string is pulling your feet toward the ceiling. You can use your hands for balance if necessary. Slowly lower your hips back down to the floor and repeat again for 12 repetitions. Perform two to three sets of this exercise.
Engaging Your Abs
An important part of doing abdominal exercises is to keep your core muscles engaged while performing each exercise. You can do this by imagining that a string is pulling your abdominal muscles in toward the spine. This will improve your core balance, abdominal strength and posture--and will protect your lower back as you perform the exercises. You should continue to engage your abs while doing daily activities, such as sitting at a desk, driving, walking or watching television.
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