Hoping to get a six-pack, many people simply perform a marathon of standard crunches. Although effective for the upper abdominal muscles, crunches do not work your lower abs or obliques. Instead, perform a well-rounded ab routine to tone your midsection. However, without a restricted diet and cardio routine, all your hard work may not be visible under a layer of fat.
Captain's Chair
The captain's chair is done on a piece of exercise equipment with that name. It strengthens your central abdominal muscle, or rectus abdominus, and is particularly effective for the lower section. Place your arms on the arm rests of a captain's chair, and hold the handles provided. Keep your shoulders back and your back straight. Raise your knees to just above parallel to the floor and then down again. Perform four sets of 10 reps. When you become more advanced, raise your legs without bending at the knees.
Vertical Crunch
Lie on your back and raise you legs until they are pointing at the ceiling, keeping them as straight as possible. With your hands supporting the back of your head, elevate your upper torso toward your legs, reaching a 45-degree angle before returning to start and repeating for ten reps total. Feel the tension down the full length of your central abs. This will tone both the upper and the lower section.
Stability Ball Situps
The stability ball situp is a standard crunch performed on top of a ball. The balance needed to perform the exercise requires your muscles to work harder and, therefore, achieves good results in your upper abs. Sit on the edge of the ball, and lie back across its peak. Keep your knees bent and feet flat. Elevate your upper torso to 45 degrees, then return to your starting position. Perform four sets of 20 repetitions each.
Bicycle Kick
The bicycle kick simultaneouslyworks your upper and lower abdominal and side oblique muscles. For this reason, American Council on Exercise calls it the number-one abdominal crunch. Lie on your back, raise your knees, and place your hands behind your head with your elbows out. Twist and elevate your upper torso to the right so that your right elbow moves to your left knee, while your right leg straightens. Do in reverse on your left side to equal one rep. Perform 10 reps of four sets.
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