Toning the abdominal muscles can be difficult; you might be working certain muscles and not others, and you might not be performing the proper amount of exercise or giving your muscles adequate time to rest and recover in between workouts. As complicated as getting rock-hard abs sounds, some simple exercises can build and harden your abs in no time.
How Much Exercise?
If you're training your abs for injury prevention, work your abs two to three times a week using more advanced exercises. At this level, perform six to eight sets of these exercises for your workout. If you're trying to body-build or perform better in sports, exercise three to four times a week using lighter exercises. Perform three to four sets of these exercises for your workout. Allow for adequate time in between workout sessions so that your muscles can rest and recover, preferably a day of rest.
Medicine Ball Trunk Rotations
This beginner exercise works the upper and lower abdominal muscles using a medicine ball. Sit with your knees bent, feet together and heels on the floor, and hold a medicine ball close to the body. Sit upright so that you're perpendicular to the floor. Contract your abdominal muscles. Without leaning backward, exhale and gently rotate your torso and ball to one side. The ball should not fall toward the ground and should be aligned with the middle of your torso. Pause briefly when you've gone as far as you can go and inhale. Exhale as you rotate completely to the other side. Repeat this movement as long as desired. Start with a 2 lb. ball and increase the weight as your conditioning increases.
Stability Ball Walkout
The stability ball walkout is an intermediate exercise that works the upper and lower abs, as well as the "love handles": the obliques. Lie on your stomach on the top of an exercise ball. Place both hands and feet on the floor, hip- and shoulder-width apart. Exhale, contract your abdominals, and slowly walk forward by lifting your feet off the floor and using your hands. Walk until the fronts of your thighs or knees are resting on top of the ball. Maintain a rigid torso so that your legs and trunk form a straight line. Pull your shoulders back and down as you reach your end position. Your arms should be fully extended and your hands positioned under your shoulders. Inhale and slowly walk back to the starting position. Perform as many reps as desired.
Hanging Oblique Knee Raises
This exercise works the obliques and lower abs. Hang from a pullup bar. Keep your legs and feet together and your knees slightly bent. Slowly, in a controlled fashion, lift your knees up to your right side as high as you can by curling your midsection from the bottom up. Squeeze your lower abs and obliques when you reach this maximum height and hold for one count. Lower yourself to the starting position and perform the same movements on your left side. Repeat as often as desired, alternating sides for each rep.
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