The coveted six-pack is only a portion of the abdominal muscle group. The "six-pack," the muscles seen in the middle of the stomach, are four muscles known as the rectus abdominis. On the sides of the body are the internal and external obliques, and just behind the rectus abdominis are the transverse abdominis. The abdominal muscles are responsible for flexing the trunk, forcing air from the stomach, as well as rotating and flexing the torso. In addition to floor exercises, the abdominal muscles can be trained using equipment.
Stability Ball
The stability ball is a large ball made of PVC and filled with air. Stability balls come in a variety of widths to accommodate people of various heights and weights. The smaller balls are for more petite people and the larger balls are for taller, heavier individuals. Usually, you would sit on the stability ball to perform exercises, though it can be placed between your knees and ankles for additional movements. The advantage of using the stability ball is that when you sit on it, the muscles of the core have to contract to maintain stability. Using the balls is easy and most manufacturers include an exercise chart with purchase. The stability ball is ideal for home use and is available at local gyms, too.
Ab Wheel
The ab wheel consists of two wheels held together with a handle to accommodate both hands. To use the ab wheel, you kneel and the abdominals are exercised when you roll the wheel out and pull it back in. The ab wheel is lightweight, small and easy to transport, making it ideal for a home gym. If you've never used an ab wheel, seek assistance from a qualified fitness professional to see how to use it properly. If you have knee injuries, avoid the ab wheel.
Medicine Balls
Medicine balls are balls made of leather, vinyl or PVC. They are filled with materials that absorb impact and weigh 2 to 25 pounds. You can perform ball passes, twists or body chops with a medicine ball. Some of them come equipped with handles. If you are new to exercise, start with a lightweight ball and advance to a heavier one as you get stronger. Medicine balls are fairly small, making them ideal for use at home. They can be found at your local gym also, usually in several weights.
Bosu Ball
The Bosu ball looks like a half dome; one side is flat. In addition to working the muscles of the core from various angles and in various ways, the Bosu ball is a great piece of equipment for overall. You can stand on either the flat or the domed side to perform traditional exercises. When the dome side is placed on the floor, it creates instability and the muscles of the abs must work harder to stabilize the body. Bosu balls are ideal for home use, and they're available in some gyms.
Power Wheel
The power wheel looks similar to the ab wheel, but it has one large wheel and straps to accommodate the feet. To use the power wheel, place your feet in the straps and your hands on the floor. From a plank position, hands on the floor, feet in the straps and knees off the ground, the body is pulled into an inverted V. The power wheel can be used to train the muscles of the abs as well as the entire body. The power wheel is small, making it ideal for home use. As of 2010, it's a fairly new piece of equipment, rarely seen in fitness facilities.
References
- "Strength Training Anatomy"; Frederic Delavier; 2006.
- Power Wheel
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