Your abdominal muscles provide core strength and are your body's center of gravity. The inner abdominal muscles closest to your organs and your spine stabilize your body and maintain posture and balance. The outer abdominal muscles, which are closer to the surface, move your body in different directions, produce energy and absorb shock. The best exercises are the ones that stabilize your body while it moves in different directions, according to physical therapist Gray Cook, author of "Movement."
Stationary Chop and Lift
The stationary chop and lift are the basic movement patterns for abdominal, spine and hip stability, according to Cook. The chop is moving your arm down and across your body from a high to a low position, while the lift is the mirror image of the chop, moving from a low to a high position. Attach a resistance band on a hook on a wall that is about 1 to 2 feet above your head. Hold both ends in each hand and stand with your legs hip-width apart and your right shoulder facing the hook. Pull the band from your shoulder level down and across your body toward your left hip. Reverse the movement gradually without moving your body. For the lift, attach the band on a hook that is at ground level on a wall. Pull the band up and across your body from your right hip to your left shoulder. Reverse the movement back to the starting position.
Dynamic Chop and Lift
For these two exercises, start in the same position as the stationary chop, except you add a rotation with your torso and hip when you chop or lift. This method works your stabilizer muscles.
Leaning Tower
Kneel in front of a stability ball and place your hands on top of it in a karate chop position. Tighten your buttocks and lean your body and the ball forward without rounding your back. When you feel your abdominal muscles brace automatically, hold the position for one deep breath and return to the starting position.
One-Leg Plank
Plank your forearms and toes on the ground. Keep your head, spine, hip and legs in alignment. Lift your left foot off the ground and hold the position for two deep breaths. Switch legs and hold the position for another two deep breaths.
Push-Ups and Pull-Ups
Push-ups and pull-ups require you to use your abdominal muscles to stabilize your body as you move. There is more abdominal activity in these exercises than doing the bench press, seated row or isolated exercises, according to exercise physiologist Jason Karp. If your abdominal muscles are weak and unstable, you will have difficulty performing push-ups and pull-ups.
Kettlebell Dead Lift
The dead lift works on hip and leg strength, and stabilization power in your abdominal muscles. Bend forward at your waist with knees slightly bent. Grab the kettlebell with one hand and push your buttocks forward to lift your torso upright and the kettlebell off the ground. Lower the weight to the ground by bending your torso forward without rounding your back and repeat the movement.
Deep Squats
Like push-ups and pull-up, squatting requires you to use your abdominal muscles to protect your spine from moving. You can hold a barbell over your shoulders or in front of your body, use one or two dumbbells over your shoulders or use your own body weight.
Soccer Throws
Hold a medicine ball over your head to extend your abdominal muscles. Step forward and throw it against a sturdy wall. Catch it after it has bounced on the ground once. Repeat the throw as fast as you can.
References
- "Movement"; Gray Cook; 2010
- "IDEA Fitness Journal"; Muscle Activity and Body Position; Jason Karp; January 2009
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