A well-designed abdominal workout can improve appearance, prevent injuries and enhance postural alignment. In some cases, it may even improve movement efficiency and athletic performance. While there are hundreds of machines and gadgets designed to supposedly "reduce belly fat" or create "six-pack" abs, many are overpriced and ineffective. In fact, a study performed by the American Council on Exercise found that many of the best abdominal exercises require minimal or no equipment. Best results can be obtained by performing a variety of exercises for different sections of the abdomen, and by combining these exercises with aerobic exercise, proper hydration and a low-fat diet.
Captain's Chair Workouts
The American Council on Exercise study places the captain's chair at the top of the list of effective exercise. This device, which is often found in fitness centers, works the abdominal muscles from a vertical, upright position. It involves placing your forearms on a pad, holding the hand grips and raising your bent knees toward your chest. You can vary this abdominal workout by bringing your knees toward each shoulder, to work the oblique muscles.
Bicycle Maneuver Variations
The bicycle maneuver is another star on the American Council on Exercise list. It involves lying on your back and bringing one elbow toward your bent knee, while the other leg extends. You can add challenge to this abdominal workout by placing a resistance band around your feet, or by holding a light weight behind your head.
Stability Ball Workouts
The stability ball scored exceptionally high on the American Council on Exercise list of abdominal exercises. It can be used for traditional crunches, as well as oblique and reverse curl variations. Fitness professional Gin Miller, famous for creating the step aerobic program, suggests a modification of the captain's chair exercise, which can be performed from a prone position on the ball. Your hands are placed on the floor, the ball is placed under your shins and you tuck your body to work your abs. Gin argues that the traditional captain's chair requires a significant amount of upper body strength to maintain the position, and that people with limited abdominal strength will swing their legs and use momentum, instead of engaging their core. Stability ball abdominal workouts pose a balance challenge, which requires core activation. These workouts eliminate the tendency to use momentum.
Reverse Curl Workouts
The reverse curl is performed by lying on your back, raising your legs and lifting your lower pelvis from the floor. There are a number of ways to vary or add challenge to this exercise. The corkscrew adds a twist of the hips, after the pelvis is lifted from the floor. You can also place a resistance band over your feet and hold the ends firmly to the floor. When you lift your pelvis, you will be working against the resistance of the band.
Standing Abdominal Workouts
Functional abdominal training workouts became popular in the 1990s. They are performed from a standing position and are designed to mimic the actions of rotary sports such as golf and tennis. These workouts may use cables, resistance bands or medicine balls. They often begin by turning your entire body and moving the resistance toward the ceiling, and then bringing it down toward the floor. The movements may resemble chopping wood.
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