The abdominals consist of the uppers, lowers, obliques and internal abs known as the transversus abdominus (TVA). The obliques are the muscles found on the sides of the lower ribcage. By strengthening your abs, you can expect a number of benefits such as improved balance, better posture and a reduced risk of lower back pain. A good abdominal exercise plan targets all the segments of the abs from different angles.
Step 1
Hang from a pull-up bar to do reverse crunches. Grab the bar with a shoulder width grip and let your legs hang straight down toward the ground. Pull your knees up towards your chest as far as you can get them, then lower them back down slowly. Keep your upper body as still as possible when you do this exercise. Aim for 15 to 20 reps.
Step 2
Lie across a stability ball to do abdominal pull-ins. Place your lower shins on top of the ball and your hands on the ground right below your shoulders. Your body should be straight at this point. Draw your knees into your chest by engaging your abs and rolling the ball on the floor. Slowly extend your legs and the ball back out and repeat fifteen to twenty times.
Step 3
Use a stability ball and medicine ball to target your obliques. Sit on the stability ball with a straight back and your feet placed on the floor shoulder width apart. Hold the medicine ball in both hands with your arms extended straight in front of you. Rotate to your right side as far as you can go, then rotate all the way back around to your left side. Do this in one smooth, continuous motion. Go back and forth fifteen to twenty times.
Step 4
Get into a plank position and transition into a side bridge. Lie on your stomach with your hands directly under your shoulders. Push yourself up until you arms are extended and your back is straight. Keep your left hand on the ground as you rotate your body to the right. Stack your feet on top of each other and extend your right hand straight up to form a "T" shape. Hold for 20 to 30 seconds and switch sides.
Step 5
Work your abs and lower back at the same time with plank supermans. Come into the plank position with your arms extended and hands directly under your shoulders. Extend your right arm straight in front of your body and your left leg straight behind you. Hold for a second, lower them back down and lift the opposite arm and leg. Repeat until you've done 15 to 20 reps.
Step 6
Lie on the ground to do pullover crunches. Grab the medicine ball and hold it straight over your head with your arms extended. Lift your legs off the floor slightly and pull the ball over your body as you do a crunch. Draw your knees in towards your chest as you hold the ball above them for one second. Reverse the motion by extending your legs and arms in opposite directions. Stop when your heels and the ball are right above the ground and repeat fifteen to twenty times.
Step 7
Work your TVA muscle by doing vacuums. Come onto all fours with your knees directly under your hips and your hands directly under your shoulders. Take a deep breath and then take a big exhale. With no air in your lungs, suck your stomach in as far as you can. Hold for 10 seconds, release and catch your breath.
Step 8
Put your plan into motion. Do three to four sets of your abdominal exercises and work out two to three days a week on non-consecutive days. Fill in the other days with cardio and weight training. Here's an example of what the complete routine could look like: weight training on Monday and Thursday; cardio on Tuesday and Friday; abs on Wednesday and Saturday.
Tips and Warnings
- When you do side-to-side rotations on the stability ball, make sure to keep your head in line with the medicine ball the whole time.
Things You'll Need
- Pull-up bar
- Stability ball
- Medicine ball
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