Abdominal crunches can help tone and strengthen your abdominal muscles. A 2001 study published in the Journal of Strength and Conditioning Research and led by Gilbert M. Willett analyzed the effect of several crunch, or curl, exercises on the external oblique and rectus muscles. The researchers found that certain curl, or crunch, exercises effectively worked both your rectus and oblique muscles. Combine abdominal exercises with a calorie controlled diet, if you need to shed excess weight.
Reverse Crunch
Although you cannot isolate individual rectus muscles, the reverse crunch does help work your lower abdomen because of the lifting of your lower hip and buttocks as you crunch your abdominal muscles. Lie face up on the floor. Place your hands near your hips, with your elbows pointing away from your body. Put your feet flat on the floor and slide them a few inches back toward your buttocks. Engage your abdominal muscles and lift your feet a couple inches off the floor. Hold, making certain your lower back stays in contact with the floor. Crunch your abdominal muscles while lifting your legs farther off the floor until your feet are pointing at the ceiling and your buttocks and hips are off the floor. Hold for a moment and lower your feet down to the floor. Make the exercise more challenging by not touching your feet to the floor between crunches. Repeat eight to 15 times.
Swiss Ball Side Crunch
The Swiss ball side crunch focuses on the oblique abdominal muscles that run along either side of your body, as well as the quadratus lumborum, a muscle in your lower back. Put your ball on the floor and stand with your right leg directly beside the ball. Drop to your right knee, and extend your left leg straight out from your body. Keep your left leg in alignment with your upper body. Curl your right hip, waist and right underarm around the top of the ball, leaning into the ball with your body weight. Put your hands on either side of your head. Engage your abdominal muscles, and crunch your body sideways toward your extended left foot. Hold the top position and slowly crunch back around the ball. Repeat 10 times on each side.
V-Sit Crunch
The V-Sit crunch will challenge your abdominal muscles. Lie flat on your back on a hard surface or exercise mat. Extend your arms over your head and position your arms flat on the floor. Your palms should be facing to the ceiling. Push your lower back into the floor to help prevent back injury. Tighten your abdominal muscles and simultaneously lift your straight legs and entire upper body off the floor until you are in a "V" position. Hold and lower back down. Repeat eight times. If this exercise is too difficult, place one foot flat on the floor with a bent knee, and simply lift one leg at a time as you crunch your body up into a "V" position.
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