Your rectus abdominus, abs for short, is the long, flat muscle on the front of your abdomen. The function of your abs includes flexing your spine forward and sideways as well as holding your spine still. Hundreds of ab exercises can strengthen, tone and condition your midsection, but some are more effective than others.
Stability Ball Crunch
In electromyography, the stability ball crunch has been shown to be one of the most effective exercises for your rectus abdominus. To perform this exercise, sit on a stability ball and then walk your feet forward as you lie back. The ball should now be located in the curve of your lower back. Place your hands across your chest, on your temples or extended above your head. Contract your abdominals as though you are going to get punched in the stomach and then curl your spine to raise your upper back off the ball. Hold this top position for one to two seconds and then slowly return to the starting position. Perform as many repetitions as you can before resting for 30 to 60 seconds and repeating.
The Plank
Planks are used in both yoga and Pilates classes and are an effective abdominal exercise. Unlike many other ab exercises, the plank does not involve any actual movement and is classed as an isometric exercise. Kneel on the floor and place your elbows on the ground in front of you. Position your elbows under your shoulders and your forearms flat on the floor. Walk your feet back until your body is fully extended and your weight is supported on your toes and arms only. Contract your abdominal muscles and then hold this position for as long as comfortable. Make sure you do not hold your breath while performing this exercise as doing so can elevate your blood pressure. Bend your legs and lower your knees to the floor to rest.
Hanging Leg Raises
Hanging leg raises can be performed using a chinup bar or an exercise machine called a captain's chair. To perform hanging leg raises using a chinup bar, grasp the bar with a shoulder-width overhand grip and then let your body hang straight down. From this fully stretched position, raise your knees towards your chest by lifting your legs, bending your knees and tilting your pelvis forward. Hold this position for one to two seconds and then lower your legs. A captain's chair allows you to preform this exercise while resting on your elbows instead of hanging by your arms.
Ab Roll Outs
Ab roll outs can be performed using an ab wheel or a barbell loaded with small diameter weight plates. To perform this effective ab exercise, kneel on the floor and grasp your ab wheel or barbell using a narrow overhand grip. Extend your elbows and keep your arms straight throughout this exercise. Push the wheel or bar away from you and lower your body toward the floor. Only lower yourself as far as feels comfortable and never to the point that your lower back begins to arch. Contract your arms and abs and pull yourself back up to the starting position and then repeat. Advanced exercisers can perform this exercise from a standing position.
Basic Abdominal Crunch
The basic abdominal crunch is the ab exercise to which all others are compared and is a standard workout for many people. Lie on your back with your legs bent and feet flat on the floor. Place your hands across your chest, in your temples or extended overhead. Tense your abdominal muscles as if you are about to be punched in the stomach. Exhale and lift your head and shoulders off the floor. Hold this top position for one to two seconds and then slowly return to the starting position.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "Awesome Abs: The Gut Busting Selection for Men & Women"; Paul Chek; 1997
- "The Core Workout"; Joanne Elphinston and Paul Pook"; 1999
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