Building and maintaining strength in your abdominal and oblique muscles helps them effectively carry out the functions for which they're designed: moving your torso, protecting your internal organs and supporting your spine. Perform a variety of resistance exercises regularly for optimal strength development. Consult your doctor if any exercise causes pain other than normal, exercise-induced muscle soreness.
Plank Twist
The plank twist exercise targets the oblique muscles on the sides of your abdomen, but the rectus abdominis and transversus abdominis muscles also contract to stabilize your torso. Start in a pushup position with your arms fully extended and knees together on top of a stability ball. Flex your knees so your lower legs point upward, then twist them about 90 degrees to the left, rolling the ball in the same direction. Pause briefly, then change directions, rolling the ball to the right. Continue alternating sides for multiple repetitions. Keep your chest facing the floor and your torso horizontal while you're performing the exercise.
Push Crunch
The push crunch is a variation of the traditional exercise that targets the rectus abdominis muscle on the front of your abdomen. Perform the exercise on a declined bench that has a foot bar attached to the top end. Lie on your back with your knees flexed and feet under the bar. Hold a short barbell above your chest with your arms fully extended. Press the bar upward 6 to 12 inches by curling your torso forward and upward off the bench, then lower slowly and repeat. Progressively increase the amount of weight over time. You can also use dumbbells instead of a barbell.
Roman Chair Sit-up
Performing the Roman Chair sit-up regularly strengthens the rectus abdominis, just like the traditional sit-up exercise. The apparatus has a padded seat with no back and a foot bar near the floor. Sit upright on the seat and secure your feet under the bar. Cross your arms over your chest, then lean backward until your torso is nearly parallel to the floor and return to the starting position repeatedly. You can alternately rotate to the left and right during the upward phase of the exercise to emphasize the obliques. Hold a weighted object over your chest to increase the resistance.
Twisting Trunk Curl
The twisting trunk curl is similar to the bicycle maneuver exercise, which proved to be one of the most effective abdominal and oblique exercises of those investigated in a 2001 study commissioned by the American Council on Exercise and conducted by researchers at San Diego State University. Lie on your back with your legs extended, heels on the floor and hands behind your head. Lift your shoulders and twist to the left as you draw your left leg toward your chest, bringing your right elbow and left knee together. Return to the starting position slowly and repeat in the opposite direction. Continue alternating sides for your desired number of repetitions.
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- ExRx.net: Plank Twist
- ExRx.net: Barbell Push Crunch
- "The Official Gold's Gym Guide to Getting Started in Bodybuilding; Ed Housewright; 2005
- "Strength Training Past 50"; Wayne Westcott and Thomas Baechle; 2007
- "ACE FitnessMatters"; New Study Puts the Crunch on Ineffective Ab Exercises; Mark Anders; May/June 2001
Member Comments