The muscles of the abdomen protect the stomach and other nearby organs. These are the rectus abdominis, transversus abdominis and external and internal oblique muscles. Besides protecting the internal organs, these muscles stabilize the upper body, flex and rotate the trunk and compress the abdomen. To exercise the abdominal muscles, repetitively perform their functions through various ranges of motion. Begin with a low number of repetitions and gradually increase over time. Focus on quality of technique rather than quantity of repetitions to minimize injury risk. Stop immediately if you feel any abnormal discomfort.
Plank
The plank exercise works on the abdominal muscles that stabilize the upper body. Begin by lying face down on the ground. Place your elbows, forearms and hands on the ground so your elbows are below your shoulders and hands below your ears. Anchor your toes to the ground 6 inches apart. Raise your trunk and legs by pushing into the ground with your elbows. Keep your head, spine and legs aligned. Hold this position for at least 10 seconds.
Side Plank
The side plank exercises the oblique muscles. Lie on your right side, resting on your elbow with your forearm and hand extended forward---away from your chest. Keeping your head, trunk and legs aligned, push them off the ground by pressing into your elbow. Keep the outside of your right foot on the ground with your left foot resting on top. Extend your left arm into the air above your shoulder. Remain elevated for at least 10 seconds. Repeat the exercise on the opposite side.
Crunches
Crunches are one of the most popular abdominal exercises. Start by lying on your back with your knees bent and feet flat on the ground. Cross your hands over your chest. Use your abdominal muscles to flex your trunk so your shoulders rise approximately six inches off the ground toward your knees. Pause for three seconds before slowly lowering your shoulders back to the ground.
Side Crunches
Side crunches stress the oblique muscles on either side of the abdomen. Begin by lying on your left side with your legs straight and stacked---right on top of left. Rest your left elbow and upper arm on the ground while supporting your head with your left hand. Perform the exercise by using your oblique muscles to raise your left elbow and upper arm off the ground three to six inches. Hold for three seconds before returning to the ground. Repeat the exercise on the right side.
Cross Over Crunches
Cross over crunches exercise all the abdominal muscles. Begin on your back in the same starting position as regular crunches. Raise your right foot and cross your ankle over your left knee. Place your hands behind your head with your elbows pointing toward your knees. Execute the crunch by contracting your abdominal muscles to raise your shoulders approximately six inches off the ground. While you elevate your shoulders, twist so your left elbow moves toward your right knee. Finish by lowering the shoulders back to the ground. Perform the exercise to the opposite side as well.
Bicycle Crunches
Bicycle crunches also work all the abdominal muscles. Lie on your back with your knees bent and feet in the air so your lower legs are parallel to the ground. Place your hands behind your head with your elbows pointed at your knees. Begin the exercise by elevating your shoulders and twisting so your left elbow touches your right knee. At the same time, straighten your left leg so your foot moves away from your head. Immediately after you touch your right knee, switch your legs so your left leg bends back to the starting position and right leg extends. As you switch your legs, twist your upper body in the opposite direction until your right elbow touches your left knee. Continue switching in this way so your legs move as if they are pedaling a bicycle. Touch each knee at least 10 times before resting.
Leg Raises
Leg raises stress the lower abdominal muscles. Begin on your back with your legs extended and resting on the ground. Place your hands under your hips. Perform the exercise by raising both legs simultaneously to vertical. Keep them as straight as possible. Finish by slowly lowering your legs back to the ground. Keep your upper body flat during the entire movement.
Hanging Knee Lifts
Hanging knee lifts also target the lower abdominal muscles. Start by hanging from a bar high enough so your feet cannot touch the ground. Without swinging, use your abdominal muscles to pull your knees up to waist height. Bend your legs as you raise your knees. Hold for three seconds and then slowly release your legs back to the starting position.
Medicine Ball Throw and Catch
This exercise works on the abdominal muscles that flex the trunk. Begin on your back with your knees bent and feet flat on the ground. Hold a medicine on the ground over your head. Have a partner stand approximately three feet in front of you. While holding the ball over your head, use your abdominal muscles to sit up. When your body is nearly vertical, toss the ball to your partner with both hands. Your partner catches the ball and immediately tosses it back over your head. Catch it with both hands and slowly return to the starting position. Keep your legs as still as possible throughout the exercise.
Medicine Ball Twists
Medicine ball twists exercise the oblique muscles on either side of the abdomen. Start by standing upright and holding a medicine ball in front of your belly. Repeatedly twist your trunk to the left and right. Keep the ball in front of your belly as you twist. Keep your legs and feet stable.
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