Training the abs is more complicated than doing one exercise over and over again. The goal is to target the upper and lower rectus abdominis and obliques in every workout. The rectus abdominis is the large muscle in the center of the stomach and the obliques run diagonally along the sides of the ribs. By targeting all areas with key exercises, you will achieve maximal recruitment and a balanced midsection.
Reverse Decline Crunch
A reverse decline crunch zeros in on the lower rectus abdominis and you need a decline bench or ab board to do it. Begin in a face-up position on the bench with your head near the top and hands gripping the sides. Your legs should be extended straight out at this point. Keeping your upper back tight to the bench, pull your legs up toward your head as far as possible. Hold for a second, slowly lower your legs and repeat. For an easier variation, bend your knees as you pull your legs upward.
Ball Crunches
Stability ball crunches work the upper abs and the unbalanced nature of the ball causes a high amount of stabilizing muscle recruitment. Begin in a face-up position on the ball with your feet flat on the floor, knees bent 90 degrees and hands on the sides of your head. Your lower back should be on the ball at this point with your shoulders and head slightly elevated. Keeping your lower body still, move your torso forward in a curling motion and squeeze your abs forcefully for a full second. Slowly lower yourself back down and repeat. To increase the resistance, hold a medicine ball, weight plate or dumbbell above your chest.
Lying Twist
A lying twist works the obliques and it is performed from a face-up position on the floor. Start by moving your arms out to your sides and placing your palms flat on the floor. Keeping your legs together and straight, raise them up so your feet parallel the ceiling. Slowly lower your legs down to your right side as far as possible, then move them up and to your left side. Continue to alternate from side to side in a steady, but controlled motion.
Plank
A plank is a yoga pose that targets the rectus abdominis without repetitive movement. Lie on your stomach with your hands about shoulder-width apart and feet together. Steadily push yourself up until your arms are fully extended, then raise your butt in the air to form a straight line from your heels to the back of your head. Tighten your abs and hold this position until you get fatigued. For a variation, place your forearms flat on the floor instead of your hands.
Bicycle Kick
A bicycle kick works the rectus abdominis and obliques simultaneously. Start in a face-up position on the floor with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head, lift your torso slightly and move your left elbow and right knee toward each other. As you do this, extend your left leg out straight. Quickly change directions to target your other side and continue to alternate back and forth in a steady motion.
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