A strong core is important for keeping your body healthy and protecting your spine. Strong abdominal muscles help you maintain good posture, alleviate low back pain and help with balance. Having a smaller midsection can also decrease your risk of disease by giving you a smaller waist-to-hip ratio. Abdominal exercises don't get rid of belly fat alone, but strengthening exercise can help tone your muscles. The following exercises are a few that the American Council on Exercise found to be the most effective for strengthening your abdominal muscles. You can get stronger abdominals by doing the following exercises once to twice a week for about 30 minutes by completing one to three sets or 12 to 16 repetitions.
Bicycle
The bicycle targets the six-pack rectus abdominals muscles and the love handle oblique muscles. Lie flat on the floor with your low back pressed into the floor. Place your hands behind your head without interlacing your fingers. Bring both knees into your chest at about a 45-degree angle. Lift your shoulder blades off the floor, being careful not to pull on your neck. Straighten your left leg while at the same time turning your upper body to the left and taking your right elbow toward your left knee. Continue in a pedaling motion while switching sides; bring your left elbow toward your right knee.
Exercise Ball Crunch
Using an exercise ball is a great way to strengthen your abdominal muscles. An exercise ball for this ball crunch is more effective than regular crunches on the floor because the abdominals do more work on the ball comparable to your legs doing some work on the floor. To complete this exercise, lie face-up on the ball and position the ball under your lower back. Place your feet on the floor, hip-width apart. Position your hands behind your head without interlacing your fingers, or cross your arms over your chest. Keeping the ball stable, contract your abdominal muscles and lift your torso off the ball and pull your ribcage down toward your hips. Lower back down and repeat.
Vertical Leg Crunch
Lie face-up on the floor and extend both legs straight up with your knees crossed and feet together. Place your hands behind your head for support. Contract your abdominal muscles and lift your shoulder blades off the floor, reaching your chest forward toward your raised legs. Keeping your legs in a fixed position, bring your belly button toward your spine to the top of the crunch, lower back down and repeat.
Long Arm Crunch
The long arm crunch changes the conventional crunch by straightening your arms behind you, which adds a longer lever for the movement. The added length is an additional challenge. This exercise focuses on the upper part of your rectus abdominals muscle. Lie on the floor and extend both arms straight out behind your head, keeping your hands clasped and arms near your ears. Contract your abdominal muscles and lift your shoulder blades one to two inches off the floor. If during the movement your feel neck pain, place one hand behind your head for added support. Lower back down and repeat.
Plank On Elbow and Toes
The plank is a wonderful way to target your abdominals and back, and is a great way to build endurance. Lie face-down, resting on the floor with your palms flat on the floor. Lean on your elbows and on your toes with your body extended as much as possible while trying not to arch your back. Push off the floor, rising up onto your toes while resting on your elbows. Try to imagine yourself in a straight line from your head to your heels while keeping a flat back. To prevent your buttocks from sticking up in the air or sagging in the middle, tilt your pelvis forward and contract your abdominals.
References
- ACE: New Study Puts the Crunch on Ineffective Ab Exercises
- "Women's strength training anatomy;" Frédéric Delavier; 2003
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