The abdominal muscles, or abs, are made up of the rectus abdominis, transverse abdominis and obliques. The rectus abdominis consists of the upper, middle and lower abs, and it is these muscles that tend to be targeted by the common ab exercises, such as crunches. The lower abs and obliques are much harder to hit, and you must taken care to ensure that they are not neglected in your ab workout.
Anatomy
The rectus abdominis starts near the middle of your sternum or chest bone, and runs straight down to your pelvis. The obliques make up your waist and, together with the rectus abdominis, provide the core muscles that help stabilize your lower back. Your upper and middle abs are responsible for curling your trunk forward, for example, doing crunches or sitting up in bed, and your lower abs help to lift and tilt your pelvis. Your obliques are responsible for twisting motions and bending from side to side.
Reverse Crunches
Do reverse crunches for your lower abs. Lie on your back on an exercise mat with your knees bent and your feet flat on the floor. Keep your arms by your side, palms on the floor. Raise your shoulders and lift your legs. Cross your ankles, bend your knees and keep your lower legs parallel to the floor. Raise your pelvis smoothly and lift your knees toward your chest, shortening the distance between your navel and sternum. Exhale, and tense your lower abs at the peak of the movement. Return to your starting position with your lower legs parallel to the floor. Do a maximum number of repetitions.
Exercise Ball Pulls
Do exercise ball pulls for your lower abs .With your legs straight, rest your shins on a large exercise ball. Keep your body and back straight and assume the push-up position, with your weight balanced on your arms and the exercise ball. Keep your back straight, and use your legs to roll and pull the exercise ball toward your chest. Exhale, and tense your lower abs. Roll the ball back to its starting position, and repeat the movement for maximum repetitions.
Alternate Heel Touches
Do heel touches for your obliques. Lie on your back on an exercise mat. Keep your knees bent and your feet flat on the floor. Keep your arms by your side and palms on the floor. Raise your shoulders and trunk. Ensure that your lower back maintains contact with the floor, and reach forward to touch your left hand to your left heel. Return to your starting position, then reach forward to touch your right hand to your right heel. Touch each hand to its corresponding heel for maximum reps. Exhale each time you touch a heel.
Dumbbell Side Bends
Do dumbbell side bends for your obliques. Stand with your feet about shoulder-width apart and your knees slightly bent. Hold a light dumbbell in your left hand, with your arm hanging by your side. Place your right hand on your waist. Bend to your left while keeping your back straight. Return to your starting position, and repeat the movement for the desired number of repetitions. Shift the dumbbell to your right hand, and repeat the movement for the same number of reps
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