The abdominal area is made up of two main muscles or groups of muscles: the rectus abdominus, which runs from the ribcage to the pubis; and the obliques, including both internal and external, which extend along the sides of the waistline. Effective abdominal exercises target these muscles, improving strength and leading to a strong core, good posture and improved fitness and health.
Features
Abdominal exercises strengthen the muscles through resistance and repetitive motion. When effective and performed correctly, these exercises isolate the rectus abdominus and the obliques. Effective exercises also reduce the use of the rectus femoris, which indicates activity in the hip flexors. Use of the hip flexors during abdominal work indicates that either incorrect form is being used or that other muscle groups are being engaged to execute the movement. This means less training for the abdominal muscles. Many exercises target a specific area of the abdominals; for example, stabilization and body rotation are necessary to train the obliques. Though many believe that the upper and lower parts of the rectus abdominus can be targeted, data compiled by Peter Francis, Ph.D. through an American Council on Exercise-commissioned study show that the rectus abdominus is one large muscle or sheath. It's difficult to target the upper and lower area individually, and most effective abdominal exercises work the entire muscle.
Types
In a study by ACE, the most effective abdominal exercises were determined through an evaluation of the muscles engaged during abdominal training. The top four exercises that work the rectus abdominus are the bicycle maneuver, knee raises in a Captain's chair, crunches on an exercise ball and vertical leg crunches. The top four exercises that work the obliques include knee raises in the Captain's chair, bicycle maneuver, reverse crunch and hover, also called the plank. Although crunches on the ball worked the rectus abdominus and obliques slightly less than other exercises, it also incorporated less use of the rectus femoris--likely making it the overall best abdominal exercise.
Selection
During the evaluation of the abdominal exercises, participants performed 10 to 12 repetitions at a two-count cadence. This means they curled up for two seconds and lowered down for two seconds. Dr. Francis advises that exercisers remove the mind-set that one type of exercise is perfect for everyone. People and bodies are different, and people should choose several exercises that were rated in the top third for effectiveness. These exercises should be performed during a five-minute session each day. If they seem uncomfortable, select different exercises until you find those that are achievable for you based on your fitness and health status.
Considerations
Many gadgets and tools claim to effectively target abdominal muscles. Those pieces of equipment that assist with rocking or rolling up were tested to be no more--and often less--effective than the basic abdominal crunch. Some that require the exerciser to rest on his knees and use his hands to push a small piece of equipment out in front on the floor do target abdominals; however, they also cause back pain in some. These are examples of why expensive pieces of abdominal equipment are most often not worth the investment. You can get results by performing exercises with no equipment at all and no extra cost. If these gadgets motivate you to exercise then perhaps they're worth it, but otherwise stick with the basics--such as reverse crunches--or buy only an inexpensive exercise ball.
Warning
The core of the body works to provide good posture and allow for movements throughout the day, such as standing, sitting, lifting and pushing. Abdominals are just one part of a strong core. When training the abdominals, include back-strengthening exercise with your routine. Back extensions and alternating arm and leg lifts can help make the back stronger, improving balance in muscle strength throughout the core of your body.
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