Having a well-defined midsection is not only aesthetically appealing, but it can also translate into better functional strength. Simple movements like getting up from a chair to advanced movements like throwing a hay bale over your shoulder are all affected by the strength of your abs. If you want to do an ab routine, you should exercises that target as much muscle as possible.
Decline Crunches
Decline crunches are done on a decline bench which is customarily used to target the chest. Lie on the bench and hook your lower shins under the padded supports. Place your hands on the sides of your head and curl your body up by contracting your abs. Squeeze for a second, slowly lower yourself back down and repeat.
Abdominal Pull-ins
Abdominal pull-ins are done with the use of a stability ball. Place your lower shins on the ball and place your hands on the ground directly under your shoulders. Contract your abs to hold your body in a straight line. Roll the ball on the ground and bring your knees in toward your chest. Extend your legs back out and repeat.
Bicycle Crunches
Bicycle crunches are an ab exercise that targets your uppers, lowers and obliques in one fell swoop. Lie on your back with your legs elevated, knees bent and shins parallel to the ground. Place your hands on the sides of your head and lift your body up into a crunch position. Bring your right elbow toward your left knee as you fully extend your right leg. Reverse the motion and bring your left elbow toward your right knee as you fully extend your left leg. Go back and forth in a smooth cycling motion.
Seated Rotations
Seated rotations are done with a stability ball and medicine ball. Sit on the stability ball while holding the medicine ball in both hands. Extend your arms straight in front of your chest and rotate your hips to your right. Rotate all the way around to your left and repeat. Make sure you keep your back straight and head in line with the ball the entire time.
Overhead Throws
Overhead throws are done with a medicine ball and the help of an assistant. Stand with your feet shoulder-width apart and hold the ball in both hands. Have your assistant stand about 10 feet away. Lift the ball over your head and forcefully throw it to your assistant. Have him throw it back to you immediately, and throw it back to him. Keep going for a set of reps.
Pullover Crunches
Pullover crunches are done with the stability ball and medicine ball. Lie on the stability ball with your feet flat on the floor and your mid back in contact with the ball. Hold the medicine ball over head with your arms completely straight. Curl your body up as you pass the ball over your head and forward. Squeeze your abs, slowly lower yourself back to the starting point, and repeat.
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