Abdominal exercises help build up your abs and supply core stability. Physical activities will be easier to perform with strong core muscles and will decrease your risk of physical injury, according to the Mayo Clinic. Complete an abdominal workout in 10 to 30 minutes that will activate your core muscles. Regardless of which exercises you choose, make the time to train and strengthen your ab muscles. A strong core will assist with good posture, improve lower back pain and your long term health and well-being.
Bicycle Crunch
The bicycle crunch is one of the most effective lower ab exercises. Lie flat on the floor and place your hands beside your neck for support. Bring your knees up to a 45 degrees angle and slowly go through a bicycle pedal motion. Attempt to touch your left elbow to your right knee, then your right elbow to your left knee. Do at least 10 counts per leg making sure that you practice relaxed breathing throughout the exercise.
Captain's Chair
"A study commissioned by the American Council on Exercise and performed by Dr. Peter Francis found that the captain's chair was the most effective exercise for working the obliques and second-best for working the rectus abdominus". A captain's chair is a specific piece of gym equipment.
Stabilize your back by gripping the hand rest and pressing against the back pad. Slowly start to lift your knees up and towards your chest in a controlled motion and return back to the starting position. This will be difficult to do at first but with a continued determination your core strength will increase, making it easier.
Stability Ball Crunches
The stability ball crunches are also atop the American Council on Exercise study. Sit on the ball and move yourself parallel to the floor so your feet are flat and your lower back is being supported by the ball. Cross your arms over your chest and bring your chin near your chest. Contract your abs raising your upper body, no greater than 45 degrees. Remember to exhale while contracting and inhaling as you return to starting position. Start off with 10 counts and progressively increase the number of sets as well as the counts.
Reverse Crunch
The reverse crunch is also an essential exercise, targeting your lower abdominal muscles. To perform this exercise lie flat on the floor with your lower back pressed to the ground. Extend your arms to your sides, crossing your feet at the ankles. Lift your feet off the ground until your knees create a 90 degree angle. Make sure that your lower back is pressed on the ground as you contract your abdominal muscles. Slightly rotate your hips trying to reach your legs towards the ceiling and lifting your hips off the floor. Exhale as you contract and inhale as you return to the starting position.
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