The hardest ab workouts consist of advanced exercises that require a base level of muscular conditioning and strength. They should be performed at least three to five days per week, with a daily workout being permissible, according to University of New Mexico professor Len Kravitz, Ph.D. He recommends choosing five to 10 exercises, performing eight repetitions of each exercise and changing your workout every two to three weeks. Each movement should be done in a slow and controlled fashion, while breathing deeply and visualizing your abdominal muscles flattening. Doing ab exercises will strengthen your core, but will not reduce abdominal fat.
Stability Ball Knee Tuck
According to the American Council on Exercise, Stability Ball Knee Tucks work the rectus abdominus, transverse abdominus and oblique muscles. They are performed by lying face down over a ball and rolling out into a push up position, with your hands shoulder-width apart and stopping when the ball is under your thighs or knees. Exhale and slowly pull your knees towards your chest, rolling the ball forward until your knees are positioned under your hips and your shinbones are on top of the ball. Hold briefly, inhale and push your knees back to the starting position. Avoid arching your back.
Stability Ball Pike
The Stability Ball Pike takes the Knee Tuck to the next level. Starting in the same position as the Knee Tuck, continue rolling out until your toes rest on the top of the ball. Your hands should be shoulder-width apart and your feet should be flexed so you are resting on the bottom of your toes, not the top of your foot. Exhale, keep your legs straight and pull your feet toward your chest, rolling the ball forward as your hips move up toward the ceiling. Continue moving until you reach an inverted position, similar to the yoga pose called Downward Dog. Your hips should be positioned directly above your shoulders, legs and arms fully extended. Hold briefly, inhale and slowly lower yourself back to the starting position. Avoid arching your back.
Abdominal Hold
The Abdominal Hold is an isometric exercise meaning it is done in a static rather than dynamic fashion. Isometric exercises are harder than they look and are very effective. Sit tall on the edge of a bench, chair or step. Place your hands on the edge, close to your hips, fingers pointing toward your knees. Exhale, tighten your abs, bring your toes 2 to 4 inches off the floor and lift your butt off the bench. Breathe and hold this position for as long as you can. Shoot for five to 10 seconds. Lower yourself down and repeat for 1 minute.
The Plank
The Plank is another advanced isometric exercise that is harder than it looks. Start by lying face down on the ground or on an exercise mat. Form a plank by placing your elbows directly below your shoulders. Support yourself on your forearms and your toes, keeping your back flat. Do not allow your hips to sag towards the ground. Keeping your abs tight, hold this plank position for 30 seconds. Breathe deeply. As you build strength, switch from your forearms to your hands and hold this position for a full minute.
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