Working the abdominal muscles can seem complicated if you don't have a strategy. Performing crunches only works one are of the midsection, and this is not enough to see results. To see results from your abdominal workouts, you need to train every angle of the muscle group. Perform abdominal workouts that include exercises engaging all areas of the midsection to see an increase in definition.
Stability Ball Crunches
Doing stability ball crunches targets the abdominal muscles and external obliques. Begin seated on a stability ball. Walk yourself forward until your lower back is completely supported by the ball. Place your hands behind your head to support your neck. Keep space between your chin and your chest. Exhale and crunch up while lifting your shoulder blades off the ball. Lower your upper body back down to the starting position. Repeat for four sets of 25 repetitions.
Prone Knee Tucks
Prone knee tucks engage the abdominal muscles, external obliques and lower back. Position the stability ball underneath your hips. Walk your hands forward until your feet are resting on the ball. Keep your abs tight and back straight. Exhale and bend your knees while rolling the ball in toward your chest. Roll the ball backward until your legs are straight, returning to the starting position. Repeat for four sets of 25 repetitions.
V-ups
Performing v-ups works all of the front of the abs and external obliques. Begin seated on the floor with your knees bent and your hands placed by your hips. Face your palms forward. Lift your feet off the ground. Inhale and slowly extend your legs until they are straight. Exhale and bring your knees in toward your chest. Keep your feet off of the floor the entire time. Repeat the exercise for four sets of 25 repetitions.
Planks
Planks engage all of the muscles in your core, including the abs, external obliques and lower back. Start by holding your body in a push-up position. Lower your body onto your elbows. Tighten your abs, but keep your back straight. Hold this position for 30 to 60 seconds. Repeat for three sets.
References
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- Bodybuilding: A Beginners Guide to a Tight Midsection
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