An effective abdominal workout strengthens, tones and builds your abdominal muscles. Do your abdominal workout no more than three times a week. Your abdominal muscles are like other muscle groups and require adequate time to rest and recover between workouts.
Incidental Workouts
Your abdominal muscles continuously work to stabilize your body when you are exercising. For example, when you do strength training resistance exercises such as squats, deadlifts or overhead presses, your abdominal muscles contract to stabilize your trunk, to enable proper performance of these movements.
Stability Ball Crunches
Always start your abdominal workout with a warm up. For example, do a five to 10 minute ride on a stationary bike, followed by some stretches such as side bends and trunk twists. Lie over a stability ball with your back slightly curved over the ball. Keep your knees bent with your feet flat on the floor, about shoulder-width apart to maintain proper balance. Place your hands behind your head or across your chest. Slowly curl your trunk up, shortening the distance between your sternum and belly button. Exhale as you curl your trunk up and pause briefly at the top of the movement. Inhale as you slowly return to your start position. Do a maximum number of repetitions. This exercise targets your main abdominal wall or rectus abdominis.
Hanging Knee Raises
Hang from a pull up bar with your arms and body straight. Cross your ankles and bend your knees. Lift your knees up to your chin, shortening the distance between your belly button and your sternum. Exhale as you lift and inhale as you return to your start position. Do a maximum number of repetitions. Try not to swing your body as you perform this movement. This is an intense abdominal exercise with an emphasis on the lower abs.
The Plank
The plank does not require much movement, but it effectively targets the rectus abdominis and obliques. Lie face down on an exercise mat. Rest your weight on your toes and forearms. Bend your elbows at a 45 degree angle and ensure they are directly under your shoulders. Keep your back straight and your head in line. Pull your belly button in and tighten your abdominal muscles. Do not hold your breath. Hold the position for about 20 seconds. Relax and drop down to your knees. Repeat the plank position. Work on increasing the time you hold the position to increase the difficulty of the exercise.
Super-Sets
Increase the intensity of your abdominal workout with super-sets. For example, do a set of ab crunches followed immediately by a set of reverse crunches. Do reverse crunches by lying on your back with knees bent and your feet flat on the floor. Place your arms by your side, palms down. Raise your hips and lift your knees toward your head, shortening the distance between your belly button and sternum. Exhale as you lift and tense your abdominal muscles. Do a maximum number of repetitions for each exercise. Both exercises target the rectus abdominis. Crunches emphasize the upper portion and reverse crunches emphasize the lower portion. Do three sets of super-sets with a one minute rest between sets.
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