To flatten and tone your abdominal section in the quickest time possible, it is important that you perform a varied ab workout that is going to work both the upper and lower rectus abdominus, or central abs, and the side oblique muscles. It is also crucial to note that your flat and toned abdominals will not be visible if you have a high body fat percentage, so an effective cardio routine and healthy diet are vital.
Captain's Chair
The captain's chair crunch offers a workout to the full length of the central ab muscles, but you will feel the tension in the lower abs in particular. Support your weight on the arm rests. For beginners, raise your knees up to your chest, hold for a moment, then return to the start position. As your body becomes more conditioned, you will be able to raise your legs 90 degrees without bending the knees.
Stability Ball Crunch
The stability ball crunch is the performance of a standard crunch, but balanced on a ball to add extra tension and isolation to the abs. Lie across the top of the ball, keeping feet flat and knees bent. As shown by the Shape Fit website, raise your torso to a 45-degree angle, clenching the abdominal area as you come up. Hold for a moment, then return to your start position.
Torso Twist
The torso twist is an isolation exercise for the oblique muscles. Adjust the weight, knee pads and handle bars to suit you and your body strength. Kneel into the machine and take hold of the grips. As you twist your hips to the left, the machine will move you out to the left. You will feel resistance in your obliques as you twist, trying to pull the machine back into alignment. Hold this position, feeling the tension, then switch to the other side.
Bicycle Kick
The bicycle kick is a complete abdominal workout, hitting all areas of the abs at the same time. Due to this, the American Council on Exercise website lists it as the most effective ab crunch to perform. Lying on your back, raise your legs into the air, keeping knees bent. Place hands behind your head. Now, lift your upper torso and twist simultaneously to the right so that the right elbow moves to the left knee and the right leg straightens. Perform again on the left side.
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