Some abdominal exercises are more effective than others. A study sponsored by the American Council on Exercise determined which proved most effective in the least amount of time, so including such exercises stands to benefit your abs routine. In addition to a healthy diet, cardiovascular exercise is very important for success in this area. You can turn your abs work out into a cardio workout, too, for more intensity.
Bicycle Kicks
The American Council on Exercise study found the bicycle maneuver to be the most effective among 13 different ab exercises. It works the full length of the central abs and the obliques simultaneously. Lie on your back with knees raised. Place your hands behind your head with your elbows out. Elevate and twist your upper torso so the left elbow almost touches the right knee while the left leg straightens. Repeat on the opposing side.
Compound Training
Performing a weightlifting routine highly focused on compound lifts will work the abdominal area simultaneously to the other body parts. As you increase the weights on your squat, deadlift and military press exercises, for example, the work rate on the abs will also increase. Compound lifts are ideal for strengthening the core muscles.
Circuit Training
Circuit training is a workout which can pair light resistance and weight work with cardio. As the IDEA Health and Fitness website notes, circuit training normally involves approximately 12 work stations. Each station is a particular exercise; one or more can work the abs. Work at each station for approximately eight to 20 repetitions before moving on to the next, with little to no rest, for an intense workout.
Interval Training
The practice of high-intensity interval training can be applied to your abs workouts. HIIT is the use of intervals of varying intensity levels applied to any form of cardio, the Mayo Clinic. Apply HIIT principles to your abs routine by cutting down the rest time between sets or raising the weight resistance on alternating sets.
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