Beginner Abdominal Workouts

Your twice-a-week strength-training program should target all major muscle groups, including the abdominals. Popularly referred to as the abs, abdominal muscles include the rectus abdominis, transversus abdominis and the internal and external obliques. The best abdominal exercises work all of the muscles together, allowing you to accomplish your goal of stronger, more sculpted abs in less time.

Bicycle Crunches

Bicycle crunches topped the list of most-effective abdominal exercises in a 2001 American Council on Exercise-commissioned study conducted at the Biomechanics Lab at San Diego State University. To perform a bicycle crunch, lie on your back on an exercise mat. Keep your lower back on the ground throughout the exercise. Place your hands behind or next to your head. Lift your legs into the air, bending your knees at a 90-degree angle.

Without pulling with your hands or arms, lift your shoulders up off the ground by engaging your abdominal muscles. Twist your right arm toward your left leg, bringing your right elbow and left knee together while straightening your right leg. Repeat on the other side. Start with one set of eight to 12 reps on each side. Increase repetitions and sets as you gain strength and fitness.

Abdominal Hold

Incorporating the abdominal hold exercise into your busy workday requires little effort, since all you need to perform it is a sturdy chair. Start seated on the edge of a sturdy chair, feet flat on the floor and back straight. Grasp the edge of the chair with your hands next to your legs, knuckles pointing forward. Lift your feet several inches off the floor while also raising your buttocks off the chair. Hold this position for five to 10 seconds. Aim for five to 10 reps per day.

Exercise Ball Crunch

Performing regular crunches on an exercise ball turns this staple abdominal exercise into a more intense workout. Sit on an exercise ball with your feet flat on the floor, hips-width apart. Cross your arms over your chest, placing one hand on each shoulder. Tightening your ab muscles, lean back as far as you can without losing your balance. Hold this position for a count of three before you slowly sit up. Work up to at least one set of eight to 12 reps per day.

Captain's Chair

The captain's chair provides one of the most targeted abdominal workouts using gym equipment. Grasp the handles of the chair firmly, facing away from the backrest. Stand or hop up so that your forearms rest on the padded armrests, with the chair supporting your back and your legs straight. Slowly bring your knees up toward your chest, contracting your abs as you raise your legs. Lower your legs. Work up to performing one to three sets of eight to 12 reps.