Strong abdominal muscles are not only pleasing to look at, they provide support for the lower back, help improve posture, and reduce the chances of injury during activities. There is no single "perfect" abdominal exercise that will magically transform muscles into washboard abs, but many abdominal exercises have been tested and ranked highly effective.
Definition
The abdominal muscles cover the internal organs. There are four main groups: the transversus abdominus, rectus abdominus, internal oblique muscles and external obliques. All of the movements our bodies perform are routed at the trunk or core of our body, so strength is key to body performance. It's important to work the four main groups when performing abdominal exercises. Exercises can be performed two to three times a week with three sets of 10 to 12 reps.
Bicycle Maneuver
Perform this exercise by starting on your back while lying flat on the ground. Lift your feet and bend your legs 90 degrees. Place your hands behind your head, keeping your elbows wide, but without pulling on your neck. Lift your right shoulder off the ground, and aim it toward your left knee while straightening your right leg out to about six inches from the ground. Return to the starting position and repeat on the other side. If the exercise strains your lower back, don't lower the straightened leg as much.
Ball Crunch
Grab an exercise or stability ball and begin by lying on your back on the ball. Your feet should be approximately shoulder-width apart and flat on the ground during the entire exercise. Place your hands behind your head and keep the elbows wide. If your torso is further off of the ball, the exercise will be more challenging. While breathing out, crunch your torso up slightly while balancing on the ball. Keep your legs stationary during this movement, and do not pull on the neck muscles.
Long Arm Crunch
Lying with your back pressed flat into the ground, keep the legs together and outstretched, and your head resting on the ground. Place your arms behind your head with the hands together and your arms touching your ears as you contract the stomach muscles. Lifting only the head and shoulders off the ground, curl up with the top of the chest. Repeat.
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