The abdominal muscles consist of the upper abs, lower abs, obliques and a strip of interior muscle called the transversus abdominis (TVA). Strengthening this segment of your body can lead to better posture, improved balance and more power output in sporting activities. To do abdominal exercises, take all the parts into consideration. You also have to pay strict attention to proper form.
Step 1
Grab a pull-up bar with a shoulder-width overhand grip to do hanging knee raises. Pull your knees up to your chest by contracting your abs. Squeeze really hard for a second, then lower your legs back down.
Step 2
Lift your body up to do pulses. Lie on your back with your hands flat on the floor next to your sides. Straighten your legs and lift them up until your feet are parallel with the ceiling. Push your lower body straight up in the air as if you were trying to get your soles to touch the ceiling. Lower your body back down and repeat.
Step 3
Sit on a stability ball to do side-to-side rotations. Hold a medicine ball in both hands with your arms extended straight in front of your chest. Rotate your upper body as far to the right as possible by twisting at the hips. Rotate your body all the way back around to the left side. Continue going back and forth in a smooth motion without stopping in the middle. Keep your head in line with the ball the whole time, and maintain a straight back.
Step 4
Hold a dumbbell in your hand to do side bends. Stand with your feet shoulder-width apart and hold the weight in your right hand. Place your left hand on the side of your head and let the dumbbell go toward the ground by bending laterally to your right. Bend back up and slightly to the left side. Do a set of reps and switch sides. Keep your shoulders in line with your hips throughout the whole exercise and focus on using your obliques to do the work.
Step 5
Execute plank holds on the ground. Assume a position where your forearms, thighs and toes are on the ground and your back is arched. Lift your hips up and contract your core to straighten your back. Hold for 30 to 45 seconds. Make sure there is a straight line from your shoulders all the way down to your heels. To increase the challenge, perform a plank on your hands.
Step 6
Lie on your back to do medicine ball crunches. Bend your knees and place your feet flat on the floor while holding the medicine ball straight over your head. Lift your shoulders, head and the ball off the ground slightly. This is your starting position. Curl your body up and squeeze your abdominal muscles for a full second. Lower your body back to the starting point and repeat. Keep your arms straight overhead the whole time. Do not swing them forward.
Step 7
Suck in your stomach to work your TVA. Come onto all fours with your hands under your shoulders and knees under your hips. Exhale all the air out of your lungs and let your belly hang down. With all the air out, draw your stomach in so it is concave. Envision touching your belly button to your spine. Hold for 10 to 20 seconds and release.
Tips and Warnings
- When you are starting out with ab exercises, aim to do 10 to 12 reps. Progressively increase it to the point that you are doing 20 or more. Aim for three to four sets and work your abs two to three times a week. Never work them two days in a row. This can lead to over-training and muscle injuries.
Things You'll Need
- Pull up bar
- Dumbbell
- Stability ball
- Medicine ball
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