A great set of abdominals (abs) is one of the most coveted body parts for both men and women. Having visible, well-defined abs makes you look strong and in good shape. Abs are for more than just looks, however. If you just want good-looking abs, you just need to do a few ab exercises, and watch your diet. But, if being a better athlete all around and having great-looking abs is your goal, you should incorporate the most effective ab and core-strengthening exercises.
Situps
Old-fashioned situps are still one of the most effective ab exercises you can do. Situps are like the pushup of abdominal exercises. Bruce Lee used to do them obsessively and it's safe to say no one would argue that the guy had great abs. Over the years, situps have been phased out of most people's routines by many of the exercises discussed below because they can cause lower back pain if performed incorrectly, but you'll still find many old-school fitness enthusiasts performing this tried-and-true exercise today.
Crunches
The traditional stomach crunch is another exercise that has been practiced for decades but remains a viable one. If used as a part of a well-rounded workout routine, crunches can be the only ab-specific exercise you need. The secret to getting the most out of crunches is doing them correctly with proper form. As a general rule, if you can do more than 30 crunches without feeling any fatigue, you're either doing them incorrectly or you need to add more resistance. Always keep your contractions slow and controlled when doing crunches, and if you're not feeling the burn, try adding a weight plate to your chest.
Leg/Knee Raises
Hanging leg/knee raises are also often referred to as "vertical knee raises" or, conversely, "captain's chair," depending on whether you do them hanging from a pullup bar or holding yourself up on a leg-raise machine. Either way, they are among the most effective ab exercises, according to work that was conducted at San Diego State University. The study compared 13 of the most common abdominal exercises to determine which ones had the greatest effect on stimulating the muscles of the rectus abdominis. Leg/knee raises are equally effective whether they're performed on a pullup bar or leg-raise machine. The exercise can be performed two ways: with your knees bent or your legs straight. Keeping your legs straight will make the exercise more challenging, but even if you are strong enough to do the exercise with your legs straight, you should still perform some reps with your knees bent, because it will work your abs in a slightly different way.
Reverse Crunches
As the name implies, reverse crunches are the opposite of a traditional crunch. Rather than lifting your shoulders off the ground, use your lower abdominals to lift your hips off the ground, keeping your legs raised with your knees slightly bent.
Bicycle Crunches
Bicycle crunches were another ab exercise found to be the most effective during the study at San Diego State University. Lie flat on the ground in a normal crunch position, raise your legs up with your knees bent and begin moving them in a peddling motion. Touch your left elbow to your right knee as it comes toward you, and vice versa. Just like other crunches, do this exercise slowly, in a smooth and controlled motion.
Russian Twist
This exercise can be carried out on the ground or on a decline bench. It's a lot easier on a decline bench because you can support your legs, but if you have to do it on the ground, you may need something to stabilize your feet, like a weight plate. Tilt back slightly so your back is at a 45-degree angle to the bench or the ground, hold your arms straight out in front of you to form a triangle, then twist your shoulders side to side.
Wood Chop
The wood chop looks and sounds like an upper-body exercise but it's actually your abs that are doing a lot of the work. Add some light weight to a pulley machine -- 20 to 30 lbs. is usually a good start. Grab the pulley handle with both hands, hold it up at shoulder height, then stand sideways and far enough from the machine so that you have good tension; then twist, as if you are chopping wood. The twisting motion really targets your obliques. Alternatively, if you don't have access to a pulley machine, you can literally chop wood to get the same effect.
Leg and Hip Raises
Lie down flat on your back with your legs straight out in front of you. Lift your legs up toward your body at a right angle, without bending your knees. When your legs vertically align with your hips, push your hips up off the ground. This exercise is great for working your lower abs, obliques and glutes.
Front Plank
The front plank is an exercise commonly done in yoga and dance classes. It's not something you might immediately think of doing to work your abs but it's highly effective for developing core strength. To perform a front plank, place your forearms on the ground, parallel to each other, shoulder width apart, and hold yourself up. Keep your back straight and your abs contracted. Hold the position for 30 to 60 seconds.
Ab Exercises on a Stability Ball
Stability balls, which are also commonly referred to as "exercise balls" or "Swiss balls," can be found in any gym, or purchased at your local department store for about $20. Doing any ab exercise on a stability ball makes the exercise more challenging and effective. Just about any supine ab exercise can be done on a stability ball, and then some: crunches, side (oblique) crunches, Russian twists, planks, bridges; it's really up to your imagination. Merely balancing on the ball in any position will engage your core muscles to stabilize you. It is definitely a piece of equipment worth investing in for rock-hard abs.
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