It is important to plan out your abdominal workout so you are sure to hit every area of the muscles. The American Council on Exercise reports some ab exercises are more effective than others, so be aware of what each exercise is doing for you and your muscles. Remember, achieving a toned midsection is going to take more than simply hundreds of ab exercises. You will also need to create a diet plan and cardio routine.
Upper
The stability ball crunch is a highly effective exercise for the upper section of the central ab muscles. Lie over the ball's peak, keep knees bent and your feet flat. Perform the exercise like you would a standard crunch. With your hands behind your head, elevate your upper body to a 45-degree angle, feel the abs clench, then return to start position.
Lower
The lower abs are notoriously difficult to tone. ACE Fitness lists the captain's chair as being an effective exercise. Rest your back straight against the padding in the captain's chair, which you will likely find at your local gym. Support all your weight on your arms and shoulders, being sure not to slouch. If you're a beginner, simply raise your knees up toward your rib cage and down again, feeling the stretch in the lower abs. If you're more advanced, raise your legs up without bending your knees.
Obliques
The ''oblique V up'' exercise will work your side abdominals. Lie on a mat on your side with arms crossed over your chest. Keep your feet together and legs slightly bent. To perform the exercise, simply elevate your legs off the ground, feet still together, while also elevating your upper torso and shoulders. You should feel the clench in your upper side obliques. Then return to the start position.
Total
After isolation exercises, perform bicycle kicks. This exercise works the entire length of the central abs and obliques simultaneously. Lie on your back, put your hands behind your head, with your knees up. To perform the exercise, raise and twist your upper torso so that the right elbow almost touches the left knee, while the right leg straightens. Then do the same on the reverse side, creating a motion that looks like riding a bike.
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