Anyone who performs abdominal exercises on a regular basis eventually hits a training plateau. Adding repetitions is a viable option -- but your neck, back muscles and hip flexors might fatigue before your abdominal muscles. Increasing the exercise's range of motion, working the muscles against gravity and adding resistance produces better results than performing endless repetitions. Improving your form also helps, says exercise physiologist Len Kravitz of the University of New Mexico. Perform each exercise as slowly as possible, and maintain proper postural alignment.
Incline Reverse Curl
Step 1
Position an abdominal slant board at a 30-degree angle. The higher the incline, the greater the challenge.
Step 2
Lie supine with your head on the high end of the board. Bend your knees, lift your feet and place your shins in a tabletop position. Reach overhead with both hands, and hold on to the edge of the board.
Step 3
Inhale in preparation for the exercise. Exhale, draw your belly in and lift your tailbone and hips from the board. Perform 15 repetitions. Then work your obliques by lifting your hips and angling your knees toward your right shoulder. Return to center, and repeat the exercise toward your left shoulder. Perform 16 repetitions or eight to each side.
Foam Roller Abs
Step 1
Place the foam roller on the floor in a vertical position. Lie supine on the roller, making sure that the top of your head and the base of your spine are centered on the roller's surface. Bend your knees and place your feet flat on the floor.
Step 2
Hold a weighted medicine ball with both hands, keeping your arms extended. Inhale and reach the ball over your head. Imagine that your abdominal muscles are pulling up and in like a zipper. Nod your head to place your neck in correct alignment.
Step 3
Exhale, draw your belly in, reach the ball forward and lift your head and shoulders off the mat.
Step 4
Inhale to return to the start position. Perform 15 reps.
Step 5
Remain on the roller. Hold the medicine ball with your arms extended. Keeping your torso stable and your head down, slowly bring the ball to your right. Return to center and repeat on the left side. Perform 16 reps or eight to each side.
Ball Crunch and Toss
Step 1
Sit upright on a stability ball with your knees bent and your feet flat on the floor. Hold a weighted medicine ball with both hands.
Step 2
Walk your feet forward, sliding your torso down the ball until your lower back and upper torso are against the surface of the ball. Keep your head and shoulders lifted.
Step 3
Flex your upper torso and toss the medicine ball into the air. Return to the start position as you catch the ball. Perform 20 reps.
Tips and Warnings
- Forceful exhalation engages your deeper core muscles and gives you a stronger abdominal contraction.
- Avoid sharp jerky movements.
Things You'll Need
- Abdominal slant board
- Medicine ball
- Stability ball
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