Whether you're a football player or participate in another sport, strong abdominal muscles are essential. The muscles of the abdominal region--the rectus abdominis, the internal and external obliques and the transversus abdominis--help stabilize the body and provide a necessary layer of protection for internal organs. In a contact sport like football, strong abdominal muscles are vital to protecting the body.
Abdominal Dragon Flags
This exercise was an integral part of former NFL running back Herschel Walker's abdominal training program, according to MyFit.ca. It is performed by lying down on a bench or table on your back while holding onto the table with your arms above your shoulders. Use the muscles of the abdominal region to lift your legs, pelvis and torso off the table. Be sure to keep a straight line between your feet, knees, hips and shoulders as you lift your body. Continue raising your body until your hands, head and rear shoulders are touching the table. Walker's training regimen called for three sets of 12 repetitions of this exercise. It is important to have a spotter when you do dragon flags, since you are unstable at the top of the contraction.
Clean Crunch
The clean crunch is performed by lifting your feet off the floor and bending your knees at a 90-degree angle, according to ShapeFit.com. Rest your legs on a bench or table to help provide stability. Performing crunches from this position helps activate your transverse abdominus, and protects your lower back, the website notes. Keep your hands beside your head and exhale as you lift your shoulders, head and upper back off the floor. Repeat 12 to 15 times for one set. Perform two or three sets.
Leg Lifts
Lie on your back with both legs straight and both feet together. Lift your feet three to five inches off the floor and hold that position for 10 to 15 seconds. Be sure to keep both hands out to the side with your palms on the floor in order to provide stability for the exercise. Keep your knees straight and lift your legs high enough that your pelvis is off the ground. Use a slow and controlled movement to return to the starting position. Repeat 12 to 15 times for one set. Perform two or three sets.
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