The hope of the coveted six-pack has attracted many a newbie to the local gym. Working on your abdomen is a relatively convenient element of exercise, as it's vital to many types of sports. If you prefer straight strength training, you can do many core exercises without joining a gym. However, if you have a generous layer of fat around the middle, you'll also need to devote some time to cardiovascular exercise or dietary change before your chiseled abs begin to show.
Calisthenics
Calisthenics is a form of strength training that uses body weight as resistance, meaning that no weights or other equipment are necessary. Classic calisthenic exercises include pullups and pushups. To work the lateral abdominal muscles, include side crunch variations, in which you rotate your upper torso to the side as you lift, engaging the sides of your abs. To shift the focus to your lower abdominal muscles, keep your upper body flat on the floor and lift your legs, either pedaling them in a cycling motion or maintaining them in a static position. You should feel your abdominal muscles engage.
Weightlifting
Weightlifting is another form of strength training, which uses either specialized machines or free weights, such as barbells and dumbbells. To strengthen your abdominal muscles, use the specified weight machines that work either your central or lateral abs. Typically, the movements required by these machines are similar to those of a basic crunch, but in a vertical position. You can also use a barbell or two dumbbells for roll-outs. Starting in a pushup position, with your hands on the weights, you bend at the waist and bring your body upwards, keeping your feet in position and letting the weight roll along the floor toward your feet.
Full-Body Aerobic Exercise
Many popular aerobic activities involve various major muscle groups, including core muscles such as the abs. In rowing, you must engage your abdominal muscles to complete each stroke. During swimming, gymnastics, martial arts and cycling, you also need to engage your abs, both to stabilize your body in particular positions and to propel your body across a pool, against a competitor or over parallel bars, as the case may be.
Benefits
Focusing on your abdominal muscles and on your core strength, in general, doesn't just promise an attractive physique. Secondary benefits include improved stability and coordination, greater mobility and better performance in a range of sports and tasks in daily life. It's relatively simple to work on your abs, as you don't necessarily require any gym equipment, so you can practice from your own living room or when you're on the road.
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