You do not need supplements like creatine or abdominal exercise equipment to build solid abs. The bicycle maneuver, supine reverse crunches and long arm crunches are three challenging exercises that, together, work the three abdominal muscle groups: the rectus abdominis, the transverse abdominis and the obliques, according to a study commissioned by the American Council on Exercise (ACE).
Bicycle Maneuver
Step 1
Lie face up on the floor. Bend your elbows and place your palms behind your head. Bend your knees and raise your feet off the floor. Position your knees over your hips.
Step 2
Practice "pedaling" your legs to get the movement down. Straighten your left leg and keep your right knee bent. Straighten your right leg and bend your left knee. Keep your lower back pressed into the floor.
Step 3
Raise your head and shoulders off the floor. Relax your neck into the palms of your hands and keep your chin lifted away from your chest. Twist your shoulders to the left, bringing your right shoulder toward your left knee.
Step 4
Pedal your legs by straightening your left leg and bending your right knee. Twist your shoulders to the right, bringing your left shoulder toward your right knee.
Step 5
Alternate twisting your shoulders and switching your legs.
Supine Reverse Crunches
Step 1
Lie on your back and place your arms on the floor out to your sides. Your arms should be straight; rotate your palms toward the floor. Bend your knees and lift them up so that your knees are at right angles with your shins parallel to the floor. Press your legs together.
Step 2
Roll your hips up toward your ribs and lift your hips off the floor. Extend your legs toward the ceiling. Maintain the 90-degree bend in your knees. Keep your shoulders, head and arms on the floor.
Step 3
Lower your hips and lower back onto the floor.
Long Arm Crunches
Step 1
Lie flat on your back and reach your arms over your head. Lay your arms on the floor with your palms up. Bend your knees and place your feet on the floor. Press your lower back into the ground. Pull your shoulders down away from your ears.
Step 2
Squeeze your abs and curl your spine off the floor. Raise your head and shoulders off the ground. Keep your arms in line with your head so that your biceps are positioned next to your ears.
Step 3
Lower your torso back to the floor. Touch your shoulders, head and arms to the ground.
Tips and Warnings
- Do two sets of 12 to 20 reps of each exercise, recommends the National Academy of Sports Medicine (NASM). Perform ab exercises three to five days a week.
References
- ACE: Supine Reverse Crunches
- ACE: New Study Puts the Crunch on Ineffective Ab Exercises
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
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