The most effective abdominal workouts combine cardio and toning exercises. If a layer of fat covers your perfectly-sculpted abs, nobody will see your hard work. Start your abdominal workout with a 30 to 45 minutes cardio workout to warm-up your muscles and burn fat. If available in your gym, the rowing machine targets your abdominal muscles with each stroke.
Plank
Plank works your core, stabilizing abdominal muscles. To establish your plank position, start on hands and knees with your feet and knees directly in line with your hips and your wrists in line with your shoulders. Walk your hands out so that they are slightly in front of your shoulders. Tuck your toes under. Straighten your knees and press your ankles toward the back wall as you bring your shoulders over the top of your wrists. Pull your abdominals in toward your spine and hold for 30 to 60 seconds.
Side Plank
Side plank strengthens your obliques and, as your body makes continual adjustments to maintain balance, the deep stabilizing muscles of your abdomen. From the plank position, shift your weight to your left hand. Stack your right shoulder over your left shoulder, so that you form a vertical line from your left wrist through your left shoulder to your right shoulder. Simultaneously turn your left foot so your weight is on the outside of your left foot, and stack your right foot on top of your left. Bring your right hand to your waist. Maintain the pose for 20 to 45 seconds. Come back into plank position, then shift your weight to the other side for side plank on the right.
Bench Crunches
Bench crunches target your lower abdominal muscles. Sit at the edge of a bench with your legs straight. Hold firmly onto the sides of the bench. Lift your legs so that your toes are pointed toward the wall in front of you. Bring your knees into your chest. Pause. Extend your legs straight. Pause. Do 25 to 50 crunches in each set.
Lateral Trunk Crunches
The lateral trunk crunches target your obliques, the muscles on the sides of your waist. Hold a dumbbell in your left hand. Lift your left arm so that your upper arm is parallel to the floor and your forearm is perpendicular with your hand pointed toward the ceiling. Place your right hand on your hip for stability. Bring your left knee up as you bring your elbow down toward it. Do 10 to 25 in each set. Start with 1 to 5 lbs. until you are familiar with the exercise. As you increase oblique strength, you can add more repetitions and build in 1 to 3 lb. increments.
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