Your two major abdominal muscles are the rectus abdominus and the external and internal obliques. The rectus abdominus is the muscle that gives the appearance of a "six pack," and it functions in flexing your trunk. The obliques are the "side abdominals" that function in rotating your trunk laterally. Most people are familiar with abdominal exercises, like sit-ups and crunches. However with small alterations, make these basic moves more powerful and effective. In addition, there are several exercises you are not doing that can power up your abdominal workout.
Power Crunches
You most likely are very familiar with the abdominal crunches. These are a common abdominal exercise that work the rectus abdominus. Although this is an easy and a basic exercise, with small modifications, you can make it more challenging and powerful. Do weighted crunches using a dumbbell or a free weight. Lie down and lift your upper body slightly from the floor, while holding the weight behind your neck. Make this move even more challenging by holding the weight in front of you and pushing it up by straightening your arms during the upward movement of the crunch.
Power Sit-Ups
The sit-up is a basic abdominal exercise that most people do incorrectly because they use their leg and neck muscles instead of their abdominal muscles. Modify your typical sit-up exercise and target it to work the rectus abdominus. Do your sit-up exercises on an incline bench. Start by setting your desired incline; the steeper the incline the harder the move is. Lie down with your knees bent and your head facing the downward slope. Raise your body from the bench slowly, using your abdominal muscles while holding your hands behind your neck. Do three sets and 20 repetitions to power up your abdominal routine.
Leg Raises
Leg raises provide a great abdominal workout, one which is not utilized enough. Do a leg-hip raise by lying down on the floor or a bench. Grasp a bar or the bottom of your bench behind your head for support. Raise your legs and hips from the floor by bending your knees and waist. Your knees should almost touch your forehead at the peak of the movement. Lower and repeat the move. You can use ankle weights to make the move harder. Another great leg-raise move is a V-up. Lie down on the floor and raise your legs and arms at the same time. Keep your legs and arms straight throughout the move, as if you are making a "V" with your body.
Bends and Twists
Although many people work the rectus abdominus, they sometimes forget to target the obliques. Great exercises for the sides are bends and twists. Do a side-bend exercise using a dumbbell on one hand while standing straight. Bend your waist down on the side you are holding the weight. Keep your arm straight. Bend until the weight is level with or below your knee. Lying twist is another great oblique exercise. Lie on the floor and extend your arms to the side. Raise your legs straight up with your knees slightly bent. Lower your legs on one side as low as you can without lifting your back from the floor. Repeat this on the other side.
References
- "Anatomy and Physiology"; Gary Thibodeau, et. al.; 2007
- Exercise Prescription on the Net: Waist Exercises
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