Exercising your abdomen does more than just give you that sexy six pack and "V" shape that everybody seems to want these days. The muscles of your abdomen -- the rectus abdominus, transverse abdominus, and internal and external obliques -- have many functions. They are responsible for counterbalancing the big, strong muscles of your back, protecting your internal organs and helping you move your upper body freely. Incorporate effective ab exercises into your exercise routine to tone your mid-section.
Decline Reverse Crunches
The decline reverse crunch is performed on a declined weight bench or board, with your upper body at the top of the board and your legs on the floor. Hold onto the bench with your hands and bend your knees. Use the muscles of your lower abdomen to curl your legs up toward your chest. Continue curling your lower body until your hips come off the board. Hold this position for about five seconds, then lower your body without letting your legs touch the board. Repeat until exhaustion.
Lying Leg Lifts
Lie on the ground on your back with your hands by your sides and your legs extended. Bend you knees slightly and lift both legs off the ground at the same time. Continue lifting your legs until the soles of your feet are pointing toward the ceiling. Use a slow and controlled motion to lower your legs until they are nearly parallel to the ground, but don't let them touch. Repeat until exhaustion.
Crunches
Lie on your back on the floor with your arms extended over your head and the palms of your hands facing the ceiling. Bend both knees with your feet together and place the soles of your feet on the floor. Use the muscles of your abdomen to lift your arms, head and upper torso off the ground, bringing your arms up and over your knees. Hold this position for about two seconds, then lower your upper body to return to the starting position. Repeat until exhaustion.
Pelvic Tilt
Lie on your back with your knees bent and the soles of your feet flat on the floor. Relax your arms by your sides or interlace your hands behind your head. Contract the muscles of your abdomen by trying to press the small of your back into the floor. If performed correctly, you will notice that your hips tilt forward slightly as your stomach contracts. Hold this position for about 10 seconds and relax. Repeat until exhaustion.
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