An abdominal exercise routine can help you build a strong midsection by improving the tone of your stomach muscles. Although you might be tempted to crank out countless situps or crunches each day in an attempt to work these muscles, there is much more to explore before diving into a routine. Consider the different muscles groups involved, how often you should workout and what exercises you need to do in order to build a strong set of abs.
Muscles Involved
A well-rounded abdominal exercise routine includes exercises for all of your abdominal muscles. Although you might think your abdominal muscles are located just in the front of your stomach, they are also on the sides of your midsection. There are two distinct groups of muscles that run along the front of your stomach: the transverse abdominis and the rectus abdominis. The obliques are located on your sides, in the area often referred to as "love handles." Exercises that involve crunching motions, such as crunches, reverse crunches and flutter kicks target the front of your stomach. Exercises with bending and twisting motions such as the bicycle, the mason twist and side bends target your obliques.
Warm-Up and Cool-Down
Warm-ups and cool-downs are important before any exercise routines. The warm-up will help prepare your abdominal muscles for exercise, while the cool-down helps your body make a smooth transition from activity to rest. Together, these two activities help prevent muscle soreness and injury. The warm-up should last at least five minutes and contain light to moderate activity that engages your midsection. Try jumping jacks, high knees, jogging in place or jumping rope. Stretch your abdominal muscles after you perform light activity. Upward dog is a beneficial stomach stretch; lie on your stomach, place your hands under your shoulders, straighten your arms until your upper body is off the floor and hold the stretch for at least 20 seconds. During the cool-down phase, move around slowly until your heart rate slows down and your breathing returns to a normal pace. At this point stretch your abdominal muscles again to help them recover from exercise.
Types of Exercises
Abdominal exercises can be performed using your own bodyweight, implementing free weights or using a weighted exercise machine that is typically found in a health club. With bodyweight exercises you rely on your own weight and resistance to strengthen your abdominal muscles. Bodyweight exercises can also be completed ay home or in the gym. Free weights and weighted machines allow you to increase the weight used once your muscles gain strength and stamina.
The abdominal crunch is a bodyweight exercise; lay on your back with your arms behind your head and your feet flat on the floor behind your butt. Tighten your stomach muscles and use these muscles to lift your upper body off the floor and then lower yourself back down. The abdominal crunch machine is a weighted machine for your abdominal muscles. Sit in the padded seat, place your feet behind the ankle pads and grab the handlebars with your hands. Perform a crunch motion by pulling the handlebars toward your feet while you also pull your knees toward your elbows.
Frequency
You can exercise your abdominal muscles three to four times a week provided that you allow enough time for your muscles to rest and repair. You should allow at least two days, or 48 hours, of rest in between routines. When your muscles rest they recover from activity and repair tiny rips in the muscle fibers, which allow them to grow.
Sets and Reps
According to the American College of Sports Medicine, a strength-training workout should include at least eight to 12 repetitions for eight to 10 exercises. Because your abdominal muscles contain three sets of muscles, you may want to complete more exercises during your routine. Try performing between two and four exercises for each muscle group. The last three repetitions for each exercise should feel very challenging but not impossible. If you can easily complete 12 repetitions without any struggle, you should increase the weight you use or try a more difficult exercise.
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