It's just not what type of ab exercises you do that's important. It's how you do them. Proper technique will ensure you get more results from the same amount of reps, and help prevent injuries. Of course, it doesn't matter how many hours of core work you do if your abs are covered by fat -- combine diet and exercise to get six-pack for show.
Warm Up
Start each ab workout with a warm up. This will help warm your muscles so you can create better muscle contractions during your workout, according to fitness and performance coach Brian Mac. Turn side to side and lean forward and back at a moderate pace for several minutes. Keep your elbows even with your shoulders as you do side turns. Raise your arm above your head and lean to your opposite side.
Sit Down
Start your ab workout with Russian twists, which gently stretch your abs. Sit down with your legs straight on the floor, forming an L with your body and hold a weight at arms' length. Turn to one side, hold steady for two seconds, then return to your starting position. Turn to the opposite side, hold and return. Vary this exercise by placing the weight on the floor next to your hip each time you move to the side. Lower and lift the weight off the floor each time. Sit straight up, place your hands behind your head, then lean backward as far as you can using only your core muscles to stabilize you. Hold for two seconds, then return. Take one or two minutes between each set of ab exercises.
Lie on Your Back
Lie on your back with your knees raised and feet toward your buttocks. Place your hands under your chin and raise your shoulders slightly off the ground for your starting and return position for crunches. Raise your head toward your knees, using only your stomach muscles. Hold for two seconds, then lower yourself to your starting position. Keeping your shoulders off the ground the entire time prevents you from dropping down without muscle use. After 10 to 12 reps of this exercise, take a break. For reverse crunches, get in your starting position for crunches, but instead of moving your head toward your knees, move your knees toward your chest. Keep your knees bent, in the air, the entire time, going back and forth. For pelvic tilts, lie completely flat on the floor with your shoulders on the floor. Bend your knees up with your heels toward your buttocks. Raise your hips and buttocks off the floor with your stomach muscles. Hold for two seconds and return. After your break from this exercise, start with your shoulders on the floor and your legs straight in the air, forming an L with your body. Place your hands on the floor, near your butt. Use your stomach muscles to raise your butt and hips off the floor, hold for two seconds, then lower.
Lie on Your Side
Work your obliques with side oblique crunches. Lie on your side with your legs bent forward, knees in front of you, and place one hand behind your head. Slowly raise your torso off the ground, hold for two seconds and return. After 10 to 12 reps and a break, switch sides. Add more muscle use to this exercise by raising your shoulders and hips off the floor at the same time. After a break, try lying oblique leg raises. Lie on your side with one arm on the floor in front of you for balance, and the other hand behind your head. Raise your leg and move your head toward your leg at the same time. Repeat 10 to 12 times, rest, and repeat on your opposite side.
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