Your abdominals include the rectus abdominis, which is responsible for flexion of your spine, and the obliques, which control lateral flexion and rotation of your spine. Do exercises that involve these movements to strengthen and develop your abs. Perform non-lying abdominal exercises if you're looking for alternatives to crunches. During each ab-specific workout, perform two to three exercises, with each exercise consisting of three sets of 15 to 25 repetitions.
Hanging Bent-Leg Hip Raise
The hanging bent-leg hip raise targets your rectus abdominis and hip flexor muscles. To perform this exercise, grab an overhead bar and hang from it with your arms straight. Bend your knees and raise them toward your chest while simultaneously bending at the waist. Extend at the waist and simultaneously extend your knees to return to your beginning position.
Vertical Bent-Leg Hip Raise
Vertical bent-leg hip raises work your rectus abdominis and hip flexors. To execute this movement, place your arms on parallel bars and hold the handles for support. Rest your back against the vertical pad. Bend your knees to bring them up toward your chest while bending at the waist. Lower your legs and extend your knees to return to your starting position.
Standing Dumbbell Side Bend
The standing dumbbell side bend primarily targets your oblique muscles. Grab a dumbbell in each hand and stand upright. Bend at the right side of your waist, return to your starting position and repeat the exercise with your left side. Alternate sides until you reach your target number of reps.
Seated Bar Side Twist
Seated bar side twists mainly work your obliques. Place the bar on your upper back and sit on the bench with your torso upright. Rotate at the waist toward your right and then toward your left. Alternate sides until you reach the desired number of reps.
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