Because situps can strain your lower back, you may want to try other exercises that effectively work the muscles in your abdominals. Abdominal exercises can be done with equipment or using your own body weight for resistance. Aim to work out your abs at least twice a week for optimal benefits.
Bicycle Maneuvers
This exercise was proven to be one of the most effective moves for working both the rectus abdominis muscles and obliques during a 2001 study conducted at the University of Wisconsin and sponsored by the American Council on Exercise. Lie flat on your back with your knees brought up to a 45-degree angle. Pump your legs back and forth as if you are pedaling a bicycle. Bring your right elbow to your left knee and your left elbow to your right knee. Repeat the move for 12 reps and two to three sets.
The Hundreds
This abdominal exercise was chosen as one of the 10 best from "Fitness" magazine. It a Pilates move that does not require the use of a machine to complete. Lie flat on a mat with your knees bent. Your palms should be at your side and facing the floor. Contract your abs and lift your head and shoulders off the mat. Pump your arms at your sides 6 inches up and down. Inhale for every five pumps and exhale for every five pumps. Stop once you reach a hundred.
Bridge
The bridge is a simple abdominal exercise recommended by MayoClinic.com. Begin the exercise by lying on the floor with your knees bent. Keep your hands at your sides and contract your ab muscles. Lift your hips off of the floor and your glutes into the air. Your hips should be aligned with your knees and shoulders. Hold for five seconds and lower to the floor. Repeat for 10 reps and two sets.
Vertical Leg Crunches
This exercise elicited a high amount of activity in the abdominal muscles during the 2001 Wisconsin study. Lie flat on your back with your legs lifted in the air. Bend your knees slightly and cross your ankles. Put your chin to your chest and contract your abs to move them toward your knees. Hold for three to five seconds and release. Repeat the move for two sets of 10 to 12 reps.
Member Comments