Unlike most muscle groups in your body, your abdominal muscles can be trained on a daily basis. When performing a daily strength-training routine for your abdomen, incorporate exercises that target all areas of your abdomen. These muscles include your rectus abdominus or muscles that span the length of your abdomen, and your obliques or side abdominal muscles.
Decline Crunch
Step 1
Lie on your back on a declined weight bench with your feet hooked into foot straps or have a partner hold your feet and ankles. Position your head on the lower end of the bench, bend your knees and place your feet on the higher end.
Step 2
Cross your arms across your chest or clasp your hands behind your head. Tighten your abdomen and lift your upper body off the bench until your chest approaches your knees.
Step 3
Lower your body slowly to the original position. Perform two to three sets of 12 to 15 repetitions.
Straight-Limb Sit-up
Step 1
Lie on your back on the floor or on an exercise mat. Keep your legs and arms straight and stretch your arms back behind your head.
Step 2
Maintain straight arms and legs and raise your arms and legs into the air. Continue this motion slowly until your hands and ankles meet.
Step 3
Touch your ankles with your fingertips and return to the original position. Perform two or three sets of 10 to 15 repetitions.
Oblique Twists
Step 1
Lie on your back on the floor or an exercise mat, or perform this exercise on the declined weight bench for further resistance.
Step 2
Bend your knees and place your feet flat on the floor or mat and cross your arms across your chest. Squeeze your abdominal muscles and raise your upper body off the ground.
Step 3
Twist your torso from left to right as your chest approaches your knees. Resume your original position. Perform two to three sets of 10 to 12 repetitions.
Tips and Warnings
- Perform decline crunches and oblique twists while holding a dumbbell or plate weight to your chest for added resistance.
- If you have a history of back pain or injury, consult your doctor before beginning abdominal-strengthening exercises.
Things You'll Need
- Adjustable-back weight bench
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