While fitness enthusiasts strive to develop perfect abs, it's important to realize that your abdominals -- and the muscles throughout your body -- can benefit from strength training even without getting to that difficult six-pack abs goal. You can firm the muscles, reduce waist size and gain stamina by making abdominal exercises part of your fitness routine. In fact, your whole body will benefit from incorporating strength training into your exercise plan. It can improve bone density, reduce injury risk and lower your chance of developing serious conditions such as type II diabetes, according to the Mayo Clinic.
Plank
You may have heard about the plank in fitness methods like Pilates, but this exercise -- and its variations -- is ideal for working out the abdominals. The basic plank involves pulling in your ab muscles while supporting yourself with your hands and feet. You may find this exercise difficult if you're new to exercise or strength training. However, the modified plank can also work the abs, according to the Mayo Clinic. In this variation, you lift off the floor while supporting yourself with your knees and elbows. Be sure to pull in, or tighten, your core muscles while holding this position.
Reverse Crunches
Crunches, or sit-ups, work the abs including the transverse abdominal muscle, according to the American Council on Exercise. You can add some variety to this exercise by incorporating a fitness ball into your workout. Reverse crunches work the abs just as the traditional sit-ups do, but they require leg movement rather than upper body lifting. This advanced exercise involves resting the legs on the ball while supporting the upper body with your hands flat on the floor. With your knees positioned on the ball, bring them towards your chest. The Mayo Clinic suggests holding this position for three deep breaths before returning to the original position.
Rotations
As with many strength-training exercises, there are several variations on rotations. While some require equipment such as resistance cables, the segmental rotation exercises require nothing more than your body. To perform the segmental rotation, begin by lying on your back with bent knees. While keeping your upper body flat, move both legs together to one side for three breaths, then return to the original position. Proceed by moving both legs to the alternate side and holding for three breaths. Your abdominal core muscles are working yet are not moving. Do not force your legs to move any further to the side than is comfortable; if you experience pain, return to the original position.
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