Many exercises claiming to get your stomach muscles stronger and leaner aren't worth their salt. In fact, some of the worst ones may cause pain in the low back muscles that outweighs any benefits they provide in the stomach muscles. If you're trying to get your stomach in shape, focus on performing a well-rounded series of top-rated exercises.
Abdominal Hold
Sit upright and tall on the edge of a chair, placing your hands on the edge next to your thighs and pointing your fingers forward toward your knees, recommends "Fitness." Contract your stomach muscles, raise your toes about three inches off the ground and use your upper body strength to lift your glutes off the chair. Hold for five to 20 seconds, lower back down and repeat for one minute.
Bicycle Maneuver
A 2001 study at San Diego State University that was commissioned by the American Council on Exercise found that some types of crunches activated the muscles in the middle and sides of the stomach better than a traditional crunch could. The bicycle maneuver, or bicycle crunch, reigned supreme, activating the rectus abdominis 148 percent more than the traditional crunch and activating the obliques 190 percent more. To effectively perform the bicycle maneuver, lie flat and face-up on an exercise mat with the small of your back pressed down and one hand gently placed on each side of your head. Draw both knees up to an angle of about 45 degrees. While lifting up your shoulder blades, pull your right elbow and left knee toward each other and extend your right leg so that your right foot is about one foot above the ground. Twist your torso to alternate and reach your left elbow toward your right knee. Go back and forth like pedaling a bicycle, holding the position on each side for about three seconds. Repeat three sets of 10.
Vertical Leg Crunch
Vertical leg crunches are also at the top of the list of the most effective stomach exercises, activating the rectus abdominis 29 percent more than the traditional crunch would and activating the obliques about 116 percent more than the traditional crunch would, according to the San Diego State University study. Start by lying face-up and flat with your hands on your head, just as you would for bicycle crunches. Extend both legs straight up, cross your ankles and slightly bend your knees. Tighten your stomach muscles and raise your torso toward both knees without touching your chin to your chest. Return your torso to the mat. Exhale with each upward motion and inhale when returning to the first position. Perform three sets of 10 repetitions.
Planks
Planks help strengthen your stomach muscles but also target other muscles in the torso that stabilize your body. Begin face-down on your mat with your upper body propped up on your forearms and lift your legs so that the balls of your feet are holding up the back of your body. This position looks almost like pushup position except that your arms aren't extended and your hands aren't holding you up. Tighten your stomach muscles to hold your torso flat; avoid sagging or lifting your back and bottom. Hold for as long as you can, getting back up and repeating for up to 60 seconds if you can't hold it that long at first.
References
- ACE Fitness Matters: New Study Puts the Crunch on Ineffective Ab Exercises; Mark Anders; 2001
- "Fitness": Our Top 10 Abs Exercises; Lexi Walters; May 2008
- "Good Housekeeping": A Flat Belly Fast; Jorge Cruise
- University of New Mexico: SuperAbs Resource Manual; L. Kravitz, Ph.D.
- MayoClinic.com: Slideshow --- Core Exercises
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