Your abdominal muscles, like any other muscle group, require constant challenge in order to maintain their strength and muscular definition. Although increasing sets and repetitions might add some challenge to your abdominal workout, adding intensity provides a time-efficient means of achieving better results. Use equipment, add resistance and change the range of motion to increase the intensity of your abdominal exercise program.
Weighted Ball Workout
Hold a weighted medicine ball with both hands, and sit on top of a stability ball. Walk your feet forward and drape your head and spine over the stability ball. Your tailbone rests against the front of the ball, and your head and upper back extend over the back of the ball. Inhale, keep your arms straight and raise the medicine ball above your head. Imagine that you are pulling your abdominal muscles up and in like a zipper. Exhale, flex your upper torso and move your rib cage toward your pelvis. Reach the medicine ball toward your thighs. Perform 15 repetitions.
Ball Toss Crunch
On the last repetition of the weighted ball workout, remain in the flexed position for the ball toss crunch. Toss the weighted medicine ball into the air, and increase the flexion in your upper torso so that you go deeper into the abdominal curl. Return to the starting position as you catch the ball. Perform 20 repetitions, then stabilize your lower body and rotate your waist as you toss the ball from side to side. Perform 20 repetitions or 10 to each side.
Decline Reverse Curl
The decline reverse curl adds challenge by forcing your abdominal muscles to work uphill, against the forces of gravity. Position an abdominal slant board so that it is in an angled or decline position. Lie face-up with your head on the high end of the board and your feet on the low end. Reach up with your arms and hold onto the foot supports, in order to keep your body from sliding off the board. Bend your knees and lift both feet from the floor. Contract your abdominal muscles and lift your tailbone and hips from the board, moving your pelvis toward your rib cage. Perform 20 repetitions.
Weighted Plank
The weighted plank works your deeper core muscles, which stabilize your spine. This exercise requires a training partner. Assume the plank by resting on your elbows and forearms in a straight-legged prone pushup position. Ask your training partner to place a flat dumbbell weight at the center of your back. Draw your belly in and hold the plank for as long as possible, without letting the weight cause your back to sag. Ask your training partner to remove the weight when you are finished. Perform three sets.
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