A 10-minute Exercise Routine For The Abdominals

Flat, toned abs are a sign of strength and health. The abdominals support the torso and the back to help with balance and coordination. Ten minutes of ab exercises done three to five times a week is enough to build strong abs. Many people focus on the main abdominal muscles -- rectus abdominus, obliques and transverse abdominus -- but for best results and to protect the back, your abdominal workout should include exercises that work the entire core. When performing ab exercises, maintain proper form striving for quality over quantity. Do two sets either by performing the exercise, resting for 30 seconds and repeating it or work through all exercises as a series and repeat the series.

Stability Ball Crunches

A 2001 study by the American Council on Exercise found that traditional crunches on the floor are ineffective. However, performing crunches on a stability ball ranked third for engaging the rectus abdominus. The unstable surface of the ball requires the engagement of your core muscles to help you keep your balance. If you're unfamiliar with using the ball, keep your feet wide and flat on the floor to increase your stability. As you improve, you can move your feet closer together to engage more core muscles. Don't allow your spine to arch over the ball when you recline back. Lift about 45 degrees and then return to the reclined position. Perform eight to 16 crunches to begin. Increase the repetitions as you get stronger.

Bicycle Crunches

The bicycle exercise ranked No. 1 for rectus abdominus and No. 2 for obliques in the American Council on Exercise's study. The bicycle can create lower-back strain, so pay special attention to your form. As you lay on your back, your spine should stay on the floor through the entire exercise. If your back arches, adjust your legs so that they pedal toward the ceiling instead of parallel to the floor. Twist your torso to reach your elbow toward the opposite knee you are drawing in, but don't pull on your head or neck. Most exercisers pedal quickly, but you can make the exercise more challenging by pedaling slowly. Perform eight to 12, adding repetitions as you get stronger.

Planks

Planks build strength in the abs, back, chest and shoulders. The basic plank is holding in the pushup position with shoulders over the wrists and back straight. This can be modified by putting your knees on the floor to relieve back strain. Variations include the forearm plank and side planks. For greater challenge, perform a forearm plank on a stability ball. The goal is to hold a plank for 60 seconds. However, you can start with 15-second increments, taking a short break between each increment.

Pilates 100

Created by Joseph Pilates, Pilates is an exercise discipline focused on creating core strength. Celebrities and athletes, as well as in rehabilitative programs use Pilates to build strength and flexibility. The 100 starts by laying on your back with your legs are extended out at 45 degrees. If you have lower back strain, you can lift the legs higher or bend the knees and place your feet on the floor. Using ab muscles, hold the legs while breathing in for five counts and out for five counts until reaching 100. The exercise also involves pumping the arms up and down as you hold the legs extended.