The abs are a vital part of your core group of muscles. They are responsible for providing your body with the stability necessary to perform your daily physical activities. There are numerous benefits to having a strong core, such as supporting the other muscle groups in the body and providing support for your workouts. If your goal is to strengthen your abdominal muscles, there are a number of exercises that will help you get there.
Grab a weight plate, dumbbell or medicine ball. Sit down on the floor and bend your knees and hips to a 90-degree angle. Hold the selected object directly in front of your body. While maintaining a straight back, twist your torso to the right as far as you can go in an explosive motion. Hold the position for one second and explosively twist your upper body in the opposite direction, again twisting as far as you can. Perform three sets of 8 to 12 repetitions.
Ab Crunch on Ball
Sit on an exercise ball and slowly roll yourself down, allowing your spine to follow its natural curve. Position your neck and head so they are in a comfortable position. Cross your arms across your chest and place your hands behind your head. You feet should be positioned approximately hip-distance apart. Contract your abdominal muscles, breathe out and curl your spine, beginning at your neck. Flex your torso until the area between the lower part of your ribs and pelvis stops shortening. Perform 10 to 15 repetitions and repeat for three sets.
Place an exercise mat down on the floor and lie down on your right side. Interlock your hands behind your head, slightly curl at your hips and bend your knees. Contract your waist and raise your upper body by lifting the upper portion of your torso slightly up off the exercise mat. Perform two sets of 10 to 12 repetitions, keeping your core engaged for the entire exercise.
This exercise is performed on the captain's chair equipment. It can also be performed on a weight bench if the captain's chair is unavailable. Stabilize your body in the captain's chair and grasp the handles or sit on the weight bench and grasp the sides with your hands. Draw your knees up slowly as if you are trying to bring them to your chest. Hold the position for 3 seconds and lower them slowly to the starting position. Repeat 10 to 12 lifts, rest for 30 seconds and perform a second set.
- Men's Fitness: The Russian Twist
- "Get on the Ball for Great Abs"; Lisa Westlake; 2006
- "15 Minute Abs Workout"; Joan Pagano; 2008