When you do ab exercises, your goal is to work your upper and lower rectus abdominis and obliques. The obliques are the muscles on the sides of your ribcage. This can be achieved with the use of your body weight or with a device. A device can be any number of fitness tools that are specially designed for ab training or not.
Stability Ball Sit-ups
A stability ball is an inflated exercise device that can be used multiple ways to work the abs. Sit-ups are basic exercises that target the upper rectus abdominis. To begin this exercise, sit on the ball and walk your feet forward as you roll your back downward. Once your lower back is on top of the ball and your head and shoulders are slightly elevated, place your hands on the sides of your head. Keep your lower body still as you move your torso to an upright position. Hold for a second, slowly lower yourself back down and repeat.
Overhead Lateral Flexion
Overhead lateral flexion targets the obliques and this is performed with a medicine ball. To begin, stand with your feet about hip-width apart and hold the ball straight above your head with both hands. Keeping your lower body still, bend laterally to your right side as far as possible. Rise back up and bend laterally to your left side. Alternate back and forth in a steady motion.
Side Bends with Dumbbells
Dumbbells are free weights that are not specifically designed for ab exercises, but can be used for added resistance. Side bends work the obliques. Start by holding a dumbbell in your right hand and placing your left hand on your hip. Your feet should be about shoulder-width apart at this point. Keeping your lower body still, bend laterally to your right and lower the weight down the side of your leg. Steadily rise back up, repeat for a set of reps and switch sides.
Seated Crunch
The seated crunch machine has a weight stack with a pin to adjust your resistance. This device works your lower and upper abs at the same time. To begin, sit on the seat with your back against the backrest and feet hooked under the padded crossbar. Reach up and grab the handles by your ears and look straight ahead. Keeping your shoulders tight to the backrest, bend forward as you raise your legs and move your elbows close to your knees. Hold for a second, slowly reverse the motion and repeat.
Torso Twist
The torso twist machine works the obliques and it is operated from a kneeling position. To perform the exercise, press your chest against the upper padded support and grasp the handles with your hands. Keeping your upper body still, twist your lower body as far to one side as possible then slowly rotate back to the starting position. After completing a set of reps, adjust the kneeling support to work your other side.
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