The Best Exercises For Abdominals

The abdominal muscles are part of the body's core which is responsible for the flexion and extension of the spine. Abdominal and core training is required in all athletic activities. There are many exercises that can build strength in the abdominals. Some might be considered better than others because of the tools needed, the fitness level needed, or the ability to modify movements. No matter the abdominal exercise, it is important to be aware of correct form to prevent injury.

Crunches

Crunches are a popular exercise for the abdominals because they require no equipment and the body can be altered to make them more or less difficult depending on fitness levels. Crunches target the abdominals by using the rectus abs, transverse abs as the primary muscles in the obliques. In order for this exercise to have the best outcome, aim for a smooth movement throughout the entire length of your spine. Your abdominal muscles should contract and pull in as you move and your hips should remain stable.

Seated Medicine Ball Trunk Rotations

According to the American Council on Exercise, the seated medicine ball rotations are one of the best exercises for the abdominals. This exercise targets muscles of the rectus abdominals, the transverse abdominals and the spine. With this exercise you use a medicine ball to twist your torso from the right to the left while keeping your knees together. You can left your knees to increase difficulty.

Plank Exercises

There are countless variations of plank exercises and all of them are ideal for toning and strengthening your abdominals. These exercises not only work to strengthen your abs, but they work all the muscles in your core including your back, hips, and trunk. They require no equipment and are perfect when your workout time is short. Start by lying face down on the ground with your elbows and forearms underneath your chest. Use your toes to lift your body and be sure to maintain a flat back. Side planks, plank push up, stationary planks, and oblique planks are a few popular plank exercises.

Exercise Frequency

The abdominal muscles are often times over worked because most people strive to loose excess belly fat, have flat stomachs or 6-packs. According to the American Council on Exercise, the abdominal muscles need recovery time between work outs and should be treated like any other muscle group, which means you shouldn't train them every day. They also point out that 10 to 25 repetitions for one to three sets of abdominal exercises provides more than adequate training.