Isolating the abdominal muscle group trains the rectus abdominus -- the flat muscle responsible for the "washboard abs" look -- and the inner and outer obliques. The rectus abdominus compresses the waist in a forward bend and supports the body during a backward bend. The obliques govern twisting and bending from side to side. Toning and strengthening these muscles balances the naturally-stronger hip flexors.
Abdominal Crunch
This modified sit-up provides the best isolation of the rectus abdominus -- the most visible abdominal muscle. Lie on the floor with hands clasped behind the head and knees bent to allow the soles of the feet to touch the floor. Raise the upper body and compress the abdomen. Don't raise the back off the floor to touch elbows to knees. A correctly performed crunch raises the shoulder blades clear off the floor and then returns to the starting posture.
Bent-Knee Raise with Bench
The bent-knee raise with bench places the lower legs on a flat bench. Lie on the floor with the body positioned to bend the thighs at a 45-degree angle. With the hands behind the head, compress the abdominal muscles to lift head and shoulder blades off the floor and then return. Keep the lower back on the floor. The change in posture works the upper and lower sections of the abdomen.
Oblique Sit-up
Either the bent-knee or the bench posture also allows safe isolation of the obliques. From either starting position, with the hands clasped behind the head, raise the upper body from the floor and twist toward one knee. The lower back stays on the floor, and only the head and shoulder blades lift and twist. Lower to the starting posture and repeat, twisting to the opposite side.
Abdominal Wheel
Simple training devices offer variation in the routine, but don't offer more efficient training than simple movements, according to researchers Kasee Hildenbrand and Larry Noble of Kansas State University. The abdominal wheel isolates abdominal muscles while also strengthening shoulder flexors and upper body. From a kneeling position, place hands on the roller's handlebars and roll the wheel forward. Lean slightly forward as weight shifts onto the roller. Compress the abdomen to return to the starting position. Keep the wheel travel short to focus on the abdominal muscles.
Weighted Crunch
Advanced fitness enthusiasts could combine careful weight training with the efficient abdominal crunch. Although most muscle groups need recovery time between workouts, daily workouts won't over-stress abdominal muscles. Progress gained through correct repetitive calisthenics eventually peaks. Holding a light dumbbell against the upper chest during a crunch breaks through training plateaus and reduces the number of repetitions needed.
References
- University of New Mexico: SuperAbs Resource Manual
- Better Health Channel: Exercises That Could Be Harmful
- Georgia State University Exercise and Physical Fitness Page: Abdominal Strength Training Exercises
- National Institutes of Health PubMed Central: Abdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the AbRoller, AbSlide, Fitball and Conventionally Perfomed Trunk Curls
- U.S. Department of Veterans Affairs: Abdominals
- Tiger Power: Weighted Sit-ups
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