The Best Exercises For The Middle Abs

The long band of muscles running along the center portion of your abdomen, called the rectus abdominis, is responsible for the washboard or six-pack look. While you can't spot-reduce fat in your abdomen through abdominal exercises, you can create metabolism-boosting lean muscle mass and definition. Unlike the other muscles in your body, your abdominal muscles don't require as much recovery time, so you should train them three to seven days per week.

Bicycle

A 2001 American Council on Exercise-sponsored study, led by Peter Francis at San Diego State University, put 13 abdominal exercises to the test. Researchers measured the activity generated in the rectus abdominis as 30 healthy adults performed each exercise, and the bicycle came out on top.

Start by lying on the floor with your hands behind your head and your knees bent at a 90-degree angle. Your thighs should be perpendicular to the floor. Slowly pull your right knee in toward your chest as you extend your left leg. Simultaneously twist your torso to bring your left elbow toward your right knee. Hold the position briefly and reverse the motion. Continue the exercise at a slow and controlled pace until you can no longer perform with proper technique.

Roman Chair

The runner-up in the ACE study, called the Roman or Captain's chair, also generated the most activity in the obliques muscles. Lean against the back pad with your arms on the arm rests and your hands lightly gripping the handles. Begin with your legs hanging straight in front of you. Slowly pull your knees up toward your chest, hold briefly and return to the starting position. For an extra challenge, keep your legs straight as you raise them until they're parallel with the floor.

Stability Ball Crunch

While traditional crunches ranked poorly in the ACE-sponsored study, crunches on a stability ball came in third. Choose a ball appropriate for your height and inflate it enough so when you sit on it, your knees bend at a 90-degree angle. Sit on the ball and walk yourself forward until your thighs are parallel with the floor and your torso is at a slight incline. With your arms crossed in front of you, push your lower back into the ball and contract your abdominal muscles, raising your shoulders off the ball about 45 degrees. Hold the position briefly before lowering back onto the ball.

Toe Touchers

If you're performing your ab workout at home and don't have any equipment, toe touchers offer a more effective alternative to a normal crunch. Lie on your back and extend your legs straight up in the air. Keep your knees slightly bent with your feet parallel with the ceiling. Place your arms behind your head or extend them out in front of you, and as you exhale press your lower back into the floor and raise your torso toward your knees. Hold briefly and return to the starting position.