Having strong abdominal muscles provides you with more than just a good-looking physique. Your core plays an essential role in your overall good health and should be included in your fitness regimen for better balance, strength and endurance. You can effectively work your upper and lower abdominal muscles, plus your obliques in an eight-minute routine.
The Bicycle
The American Council on Exercise commissioned researchers from the San Diego State University Biomechanics Lab in 2001 to determine which abdominal exercises were most effective. The No. 1 most effective exercise for most of the three muscle groups included in your abdominal muscles was the bicycle exercise. Perform the bicycle by lying flat on your back with your lower back pressed into the ground. Place your hands next to your head. Bring your left knee up to a 45-degree angle and twist your upper body, touching your right elbow to your knee. Switch to your right knee and left elbow. Keep your shoulders elevated off the floor as you continue switching. Begin with a 50-count, or 25 on each side.
Reverse Crunch
ACE's study showed the next two best exercises for your abdominals to be using the exercise device known as the Captain's Chair and doing crunches on a stability ball. However, one of the next best exercises requires no additional equipment, making it convenient and excuse-proof, even while traveling. The reverse crunch begins with you lying on your back. Place your hands flat at your sides, your lower back pressed into the floor. Bring your knees up to a 45-degree angle and cross your ankles. Exhale as you you tighten your stomach muscles, lifting your legs slightly into the air. Inhale as you return to the starting position. Repeat for a total of 25.
Vertical Leg Crunch
Another effective exercise, according to ACE fitness, is the vertical leg crunch. Lying on your back, elevate your legs straight up, your hands behind your head, crossing your ankles and keeping a slight bend in your knees. Exhale as you lift your legs slightly up and lift your shoulders off the ground. Hold for second while you contract your abs. Release back to starting while you inhale. Repeat for a total of 25.
Plank
Also known as the hover, plank is a top-ranked exercise for obliques as well as upper and lower abdominal muscles. You can perform this exercise in several different ways. First, from lying on your stomach, bring yourself up to your elbows and toes while holding your body straight from head to toe. Hold for 30 seconds or longer. Another pose option is to straighten your arms under your body as in the top of a pushup. The plank can also be done on the side, with one foot in front of the other for balance, with your top arm extended. Hold for the same amount of time on both sides.
Tips
Abdominal muscles are muscles like any other -- if you work them to the point of fatigue they need a day of rest before you work them again so they can recover. Take breaks between your exercises if you need to. Add more repetitions as you grow stronger. Form and technique are more important than the number of exercises you complete. If you are unsure whether you are doing an exercise correctly, consider meeting with a personal trainer for advice. Talk to your doctor before beginning any new exercise program.
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