Many abdominal exercises, such as the crunch, enhance abdominal muscle endurance. Only a few enhance abdominal muscle strength. If you have been performing hundreds of crunch variations on a daily basis, you might have reached the point of limited returns. To continue to benefit from abdominal exercise, you need to take your program to the next level and perform abdominal exercises that recruit additional muscle fibers. If you are performing these exercises in correct form, you will not need to do more than 12 repetitions to get the benefits.
Teaser
The teaser is a Pilates exercise that requires you to simultaneously lift your upper and lower body. Place an exercise mat on the floor and begin in a supine position, with your arms extended over your head. Inhale to prepare. As you exhale, swing your arms forward, lift your upper and legs and balance on your tail bone. Inhale and return to the starting position. Perform one set of 8 to 12 repetitions.
Captain's Chair
An American Council on Exercise Study found that the captain's chair was one of the most effective abdominal exercises. The exercise is performed a piece of equipment called the captain's chair. Unlike many other forms of abdominal exercise, the captain's chair is performed in an upright position. This is an important distinction. By strengthening the abdominal muscles in this manner, you are training them to support an upright postural alignment. Rest your elbows and forearms against the arm pads, and press your lower back against the back pads. Inhale to prepare. As you exhale, bend your knees and draw them towards your chest. Perform two sets of 8 repetitions. Performing too many repetitions at one time may cause the hip flexors, which connect the thighs with the pelvis, to overcompensate.
Bicycle Maneuver
The bicycle maneuver strengthens the obliques, which are the muscles that run diagonally across the abdominal area. Place an exercise mat on the floor and lie on your back. Lift your straight legs to a 45 degree angle. Place the tips of your fingers against your head, directly above your ears. Avoid interlacing your fingers behind your head. Doing so may cause you to pull on your neck. Lift your head and shoulders from the floor. Bend your right knee, and simultaneously rotate your upper torso so that your right elbow moves toward your left knee. Your left hip and your lower back should remain flat on the floor. Keep your head lifted and repeat on the other side. Perform two sets of 16 repetitions, or eight to each side.
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