Having flat and toned abs is one of the most desirable outcomes of working out. Beginners often start with basic crunches, but as you gain strength, those become too easy and therefore less effective. Due to back problems or personal preference, many people do not want to add extra weight to their abdominal exercises. There are exercises you can do to continue to see desired results without adding a single weight. The American Council on Exercise recommends doing ab exercises at least once, but up to three times per week, doing two to three sets of eight to 15 repetitions.
Stability Ball
Take your crunches off the floor and do them on a stability ball. The ball is unstable, which requires more core control to keep from falling off. On the floor, you only use your abs to crunch on the upward movement, and then relax to lower yourself back down. On the ball, you have to control both upwards and downwards movement.
Bicycle Crunches
The American Council on Exercise conducted a study examining muscle recruitment in certain abdominal exercise to test the effectiveness of those exercises. The bicycle crunch was the best at recruiting oblique muscles and second best in recruiting the main abdominal muscle, the rectus abdominis. When you do the bicycle crunch, go slow and control the movement. Go through the whole range of motion, from extending your legs out straight, to twisting the torso so your elbow touches your knee.
Leg Lifts
Leg lifts are a great way to increase your ab workout intensity without adding weights. Start by lying on your back on the floor, with your legs vertical. Slowly lower them down until they are about six inches from the floor, and then lift them back up. For an extra challenge, try leg lifts on an incline abdominal bench, with your head at the top of the bench. Do not do lying leg lifts if you have back pain or lower-back problems.
Hanging Leg Raises
Unsupported leg raises are a slightly more intense version of lying leg lifts, but they do not place the same amount of strain on the lower back. The captain's chair, or Roman chair, is a device found in most gyms in which you can support your upper body by your elbows in a vertical position. Start with your legs hanging, lift them toward your chest, and then slowly lower them. Another option for hanging leg lifts is to use a high bar. Hang onto the bar with your hands, and then perform bent or straight leg lifts.
Plank Variations
Planks are one of the best core strengthening exercises because they not only strengthen the abs, but also work the deeper abdominal muscles, the obliques, muscles in the spine, and glutes. In addition to regular planks, try doing planks on your side, supported by one elbow. Start with trying to hold them for 30 seconds, and try to progress to one minute. For added intensity, do normal planks, but alternate lifting your legs behind you. Also, try alternately lifting your arms.
References
- American Council on Exercise: New Study puts the Crunch on Ineffective Ab Exercises
- Bodybuilding.com: Exercise Guides --- Abdominal Exercises
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; National Strength and Conditioning Association; 2008
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