When it comes to fitness and working out, getting strong abdominals is at the top of the list. The abdominals are made up of the rectus abdominis, transverse abdominis and internal and external obliques. It is important to note that performing abdominal exercises gives you a strong core, but will not get rid of the flab. A strict diet and performing cardiovascular exercise are important to add to your workout routine. A strong core allows the body to perform many motions, such as sports and everyday activities.
Double Crunch
Adding the double crunch exercise to you AB workout plan will help strengthen your abdominals. Lie down on the floor with your knees bent and your fingertips behind your ears. Keep your elbows out and your chin off your chest. Lift your shoulders off the floor, contract your abdominals and crunch up. As you crunch up, bring your knees to your chest. Be sure to lead with your chin and chest. Do 2 to 3 sets of 25 repetitions.
Medicine Ball Twist
If you have access to a medicine ball, this exercise will help strengthen your abdominal muscles. To perform the medicine ball twist, sit down with your knees bent and lean back about 45 degrees, digging your heels into the ground. Holding the medicine ball, rotate your shoulders to the left and right sides, touching the medicine ball to the ground. Look straight ahead throughout the motion; do not move your head from side to side. Perform 2 sets of 20 repetitions on each side.
Oblique Crunches
Doing oblique crunches can help you develop a strong abdominal region. Lie down on your back with your knees bent and your feet flat on the floor. Place your fingertips behind your ears, with your elbows out. Curl up, bringing your right shoulder toward your left knee. Repeat this on the other side. Complete 2 sets of 20 repetitions.
Plank With a Medicine Ball
A great exercise to add to your AB workout plan combines the use of a plank and a medicine ball in order to help you build that strong core. While on your knees, place your hands on top of the medicine ball. Your hands should be lined up with your chest. Come up onto your toes and extend your arms to raise your body up, keeping your hands on the ball. Hold this position. To keep a neutral spine, gaze a few inches in front of you. Your body should be in a straight line. Start by doing this for 20 seconds and as you get stronger, work your way up to holding the plank for 1 minute.
Superman
It is important to strengthen your lower back when performing abdominal exercises and the superman exercise will help you do that. To perform this exercise, lie down on the floor on your back with your arms stretched out in front of you. Lift your arms and legs off the floor at the same time, hold them in that position for a second, and then repeat the exercise. Complete 2 sets of 15 repetitions. You can also do this exercise with alternate arms and legs by lifting your right arm and left leg simultaneously and then lifting your left arm and right leg simultaneously.
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