The abdominal muscles -- the rectus abdominis, obliques and transverse abdominis -- are essential to core stability, posture and many other daily activities. Strong abs help you function properly each day and are visually pleasing. There are hundreds of abs exercises you can perform to improve ab strength. If you wish to attain "six-pack abs," you must burn the fat off the top of the muscles as well as working them.
Bicycle Maneuver
The bicycle crunch is the most effective abdominal exercise you can perform, according to a study undertaken by the American Council of Exercise. Lie on the floor on your back with your legs in the air and bent to 90 degrees at the knee. Lace your fingers behind your head and lift your upper body off the floor. Straighten your left leg as you turn your torso to bring your left elbow toward your right knee. Keep your abs engaged throughout the move. Pause for three seconds, then return to the starting position and repeat with the other side. Do two sets of 15 repetitions. This move works the rectus abdominis and obliques.
Bottoms-up Kettlebell Press
Place a kettlebell on the floor in front of your feet. Stand with your feet shoulder-width apart and place yourself in a semi-squat position. Grab the kettlebell with your right hand, and with an explosive movement, swing the weight so that it is upside down as you straighten your back. When the weight is upside down and your upper arm is parallel to the floor and your elbow is bent to 90 degrees, press the weight straight into the air until your arm is extended but not locked. Be careful not to drop the weight on your head. Return the weight to the starting position. Do five reps, then switch to the left arm and repeat. This exercise works the transverse abdominis as well as the shoulder and arm.
Vertical Leg Crunch
The vertical leg crunch engages both the upper and lower abdominals. Lie on the floor in a traditional crunch position. Lace your fingers behind your head, then lift your legs straight into the air and cross your ankles. Keep your legs slightly bent. Contract your abdominals and lift your upper body off the floor as you bring your torso toward your knees. Pause for a second, then slowly return to the starting position. Do two to three sets of 12 to 15 reps.
Captain's Chair Knee Lifts
Position yourself on a captain's chair device and grip the handles securely. Press your lower back into the pad and place your weight on your forearms. Keep your elbows bent to 90 degrees and engage your abdominals. Bring your knees up toward your chest. Pause at the height of the movement, then return slowly to the starting position. Do two sets of 15 reps.
References
- "American College of Sports Medicine Resources for the Personal Trainer"; 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Human Anatomy & Physiology"; Marieb, Elaine; Katja Hoehn; 2007
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