Many exercisers focus their abdominal workouts on crunch-type moves that involve lifting the head and shoulders. However, several good abdominal exercise options exist that involve pulling the knees in toward the chest instead of the usual crunch move that involves lifting your upper body. Varying your abdominal exercises to include hip flexion as opposed to only using torso flexion allows you to work more muscles and create a toner more flexible middle.
Ins and Outs
Ins and outs work abs and hip flexors, and can be modified for various fitness levels. Ins and outs can be performed on the floor, a bench or in a chair that offers back support. Sitting on the floor or bench, place your hands behind you as you bend your knees and lift them off the floor. Extend your legs out as you lean back, then pull the knees toward the chest while returning your upper body to the start position. Variations include performing the ins and outs with knees at a diagonal for more oblique work or alternating the legs in a pedaling motion. For greater challenge, perform the move without the hands supporting your upper body.
Captains Chair
Sometimes referred to as a Roman chair, the captains chair ranked number one for working obliques in a 2001 American Council on Exercise study. The captains chair involves hip flexion and abdominal contraction to lift the knees. Start by standing on the footrests of the captains chair and pressing your back against the pad. Grip the handles with your hands resting your forearms on the pads. Contract the abs as you lift your knees toward the chest. Lower the legs, but don't put them on the footrests. Instead, continue to lift and lower for a set of eight to 12 repetitions.
Lever Seated Hip Raise Crunch
The lever seated hip raise crunch is a machine that simulates a crunch and a reverse curl by combining torso and hip flexion simultaneously. Sitting on the machine, hold the handles at shoulder level. Place your feet behind the lower pads. Contract your abdominal muscles as you simultaneously pull the handles down and lift your knees up. Release to return to the starting position. Maintain contraction in the abs through all phases of the movement.
Stability Ball Knee Tucks
Stability ball knee tucks is a total body exercise that uses abdominal contraction and hip flexion to perform the move. Lie facing down on the stability ball with your hands and feet on the floor. Carefully walk your hands forward until your lower thighs or knees are on the ball. Contract your abs to support the back. Keep your shoulders directly over your wrists throughout the exercise. Roll the ball toward your hands by pulling your knees toward your chest until your hips are over your knees. Slowly return to the start position and repeat.
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