To get the flat abs you always wanted, you need to exercise all muscle groups of the abdominals. These other muscles include the rectus abdominis, the external and internal obliques and transversus abdominis, which all act together like a girdle for your midsection. The National Strength and Conditioning Association recommends working your muscles at least once per week, progressing to two or three times on nonconsecutive days. Do three sets of 12 to 20 repetitions of each exercise. Combine these total abdominal exercises with cardiovascular activity and a nutritious diet, and you can have flat abs.
Bicycle Crunch
The American Council on Exercise conducted a study examining muscle recruitment in certain abdominal activities, and the bicycle crunch recruited the highest percentage of oblique muscles, and was the second most effective exercise for the rectus abdominis. Lie on your back with your hands behind your head and legs extended off the floor. Bring your right knee to your left elbow, twisting your torso and crunching at the same time. Repeat on both sides for one repetition.
Vertical Leg Crunch
The vertical leg crunch is similar to the traditional crunch, except instead of bent knees with feet on the ground, keep your legs straight up in the air. Your transversus abdominis and your hips need to keep your legs steady during the moving, resulting in higher abdominal activation. For added intensity, hold your legs slightly lower than vertical, up to 45 degrees, and continue to crunch.
Roman Chair Lift
Most gyms and health clubs have a Roman or captain's chair. Support yourself by your elbows and lift your knees up towards your chest, then control them back down. For advanced users, do this exercise with straight legs. Or try slightly twisting your torso from side to side, lifting your knees up and to the side with each repetition for better oblique activation.
Stability Ball Crunch
Stability ball crunches activate more muscles than simply performing crunches on the floor. Being on an unstable surface requires you to use more abdominal muscles to keep yourself steady. In addition, being on a ball requires you to control both the lifting, or concentric, motion of the crunch, and the downward, or eccentric, motion.
Reverse Crunch
The reverse crunch involves lifting your hips with your knees bent during a crunch, rather than your shoulders. It engages the deeper muscles of the transversus abdominis more effectively than traditional crunches. For added intensity, do straight leg reverse crunches by isolating your legs in vertical position and attempting to lift the hips off the ground.
Stability Ball Knee-in
The stability ball knee-in is highly unstable, requiring all of your abdominal muscles to work together, resulting in strong, toned abs. Place your hands on the floor with your knees on a ball, similar to a pushup position. Bring your knees towards your chest, rolling the ball in, and then straighten back out. Do not allow your back to arch or your stomach to sag toward the ground.
References
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- Bodybuilding.com: Anatomy of the Abdominals
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Thomas R. Baechle and Roger W. Earle; 2008
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