Middle Ab Exercises

The middle abdominal area is called the rectus abdominus and consists of two parallel muscles stretching from the bottom of your rib cage to the groin. Each side of the muscle is sectioned with bands of connective tissue called the linea alba, which help create the wash-board effect when the muscle is toned. Not all ab exercises are created equal. The ACE Fitness website notes that some exercises work the abs harder and more extensively than others.

Bicycle Kicks

The most effective of all ab exercises, according to ACE Fitness, is the bicycle kick. Get into starting position by laying down face-up. Raise your legs so that knees create a 90 degree angle. Hands go behind your head with elbows out. To perform the exercise, elevate and twist your upper torso. The left elbow should touch the right knee while the left leg straightens. Then vice-versa. This works the entire length of the middle abs.

Captains Chair

The captains chair is another effective crunch which will target the lower middle abs in particular. When using the captains chair machine, press your back against the pads and let your arms and shoulders take your body weight, rather than slouching. Raise your knees towards your rib-cage and then return to start. Tense your abs as you go.

Stability Ball Situps

Sit off-center on the stability ball. Feet flat on the ground with knees at a 90 degree angle. Your back should lay across the ball so that the ball's peak is approximately half way up your back. To perform the exercise, elevate your upper torso 45 degrees towards your legs, clenching your abs as you go. Then return to start position. This works the upper section of the middle abs particularly well.

Vertical Leg Crunch

For the vertical leg crunch, lay on your back and raise you legs to a 90 degree angle from your body, keeping them as straight as possible. To perform the exercise elevate your upper torso towards your legs, like you would in a regular sit-up, clenching the abdominal. By raising your legs it helps to work the lower section of your middle abs as well as the upper.