Ab exercises strengthen the muscles of your core, including the rectus abdominus, transverse abdominus and internal and external obliques. All of these muscles work together to help you bend, twist and stand upright. Everyday movements like walking and carrying groceries require your abs to engage, so it's important to keep them strong by performing regular abdominal workouts with or without specialized abdominal equipment.
Bicycle Crunch
The bicycle crunch maneuver targets all the muscles of your abs, and according to the American Council on Exercise, it could rank as one of the most effective adbominal exercises. Try this simple move by lying on your back on the floor. Lift your legs and bend your knees so that you form 90-degree angles at your hips and knees. Place your hands behind your head and tighten your abdominals.
Curl your torso upward, twisting your body to the left while simultaneously extending your right leg. Return to center, then twist your body to the right as you extend your left leg. Continue twisting back and forth as you "bicycle" your legs for a total of 15 to 20 repetitions on each side. To make the exercise more difficult, hold a medicine ball or a plate weight across your chest as you do it.
Captain's Chair
The captain's chair is also one of the most effective abdominal exercises. You can find captain's chairs at most gyms and fitness centers. They look like a high-backed chair without a seat, with a padded back rest and arm rests. Lean against the back of the chair, and place your forearms on the arm rests, gripping the handles. Allow your legs to hang directly down. Tighten your abs and pull your knees upward toward your chest. When your hips and knees form 90-degree angles, reverse the movement and lower your legs back to the starting position. Perform 10 to 15 repetitions.
If you don't have access to a traditional captain's chair, perform an abdominal hold on a sturdy chair. Sit straight up in the chair and place your palms flat on the chair bottom, right next to your thighs. Press down and tighten your abs as you lift your body off the chair seat, pulling your knees up toward your chest as you suspend yourself in the air. Hold the position for five to 10 seconds before releasing. Repeat five to 10 times.
Exercise Ball Crunch
Do traditional crunches or situps, but make them more difficult by sitting on an exercise ball. Sit on the ball with your knees bent at a 90-degree angle, your feet flat on the floor. Step your feet forward as you lean backward so that the small of your back rests on the center of the ball.
Lean your torso backward until it's parallel to the floor. Place your hands behind your head and tighten your abs, curling your shoulders upward 6 to 8 inches. Roll your shoulders backward to the starting position and repeat the exercise 12 to 15 times.
Abdominal Equipment
If you're tempted to spend a lot of money on abdominal equipment and gadgets, chances are you don't need to. Simple items like exercise balls, medicine balls and bands can do the trick. The American Council on Exercise confirms that many pieces of equipment, like the ab roller, torso track and ab rocker don't work your abdominals better than traditional exercises.
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