If you've tried to crunch your way to fantastic abs, you may have noticed that the results were less than stellar. That's because the best abdominal exercises work several of the body's 29 total core muscles at once. Hit your midsection from every angle with a varied, comprehensive routine for truly excellent muscle tone and definition.
Plank
The plank is a basic isometric hold that requires abdominal and core muscles to remain contracted. You can hold the pose from your hands or your forearms. For hands, start on all fours and place your hands directly under your shoulders. Walk your feet back until your legs are straight and you're balancing on just your hands and toes. With forearms, set your elbows directly beneath your shoulders and clasp your hands together, keeping your forearms on the ground. Again, walk your feet back and straighten your legs, balancing on your toes. In either variation, your body should be in a straight line from your heels to your head. Hold the pose for as long as you can.
Plank Jacks
The plank jack is a plyometric move, meaning it involves "loading" a muscle and then rapidly releasing the contraction. Begin the exercise from a plank pose with your hands rather than your forearms. Keeping your abs tight, quickly jump your feet out and then back in, as if you're doing a jumping jack on the ground. Plank jacks work obliques and spinal stabilizing muscles as well as your abs.
Russian Twists
If you want to sculpt your waist in addition to flattening your abs, Russian twists can help. To begin, sit with your knees bent and heels on the floor. Hold a weighted medicine ball or a dumbbell in your hands at your chest, with elbows extended out to your sides. Tighten your abs, and twist your torso to the right, originating the move from your core. Return, pausing in the middle, and then twist to the left. To make the move more challenging, lean back slightly and raise your legs off the floor.
Mountain Climbers
The mountain climber combines cardio work with ab toning and stabilizing. Begin in the plank position from your hands. Move your right knee in toward your chest, tapping the right foot on the ground before you quickly return it behind you. Repeat with your left foot, moving in a running pattern and keeping your abs tight and contracted.
Considerations
It's important to note that if you have a lot of belly fat, you won't be able to see the results of core strengthening exercises until you lose that extra weight. It's not possible to "spot reduce" abdominal fat with strength exercises, so you'll also need to add cardio to your routine to burn more calories and gradually slim down, finally making those toned muscles visible. Plank jacks and mountain climbers do incorporate some cardio, but try biking, jogging or other aerobics as well. Finally, check with your doctor before starting any new exercise program.
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