The abdominals consist of the rectus abdominus, inner and outer obliques and transversus abdominus, which is an inner muscle. These muscles make up your entire abdominal area. Good ab exercises are the ones that you decide to do regularly and with proper form. You should work your abs two to three times a week with at least one day off between workouts. Aim for 10 to 15 reps when you first start out and increase it to 20-plus once you get adapted.
Hanging Leg Raises
Do hanging leg raises with the help of a pull-up bar. Jump up and grab the bar with a shoulder-width overhand grip. Let your legs hang straight down toward the ground. Keep your upper body still as you lift your legs up in the air as far as possible. Slowly lower them back down and repeat. If these are too difficult for you, bend your knees and bring them to your chest for an easier variation.
Reverse Crunches
Do reverse crunches on a flat workout bench. Sit lengthwise on the bench with your legs straight in front of you and your hands grasping to the edges of the bench just behind your body. Lean back slightly and lift your legs up in the air. Crunch your knees into your chest as you lean forward. Reverse the movement by extending your legs straight out and leaning backward.
Abdominal Pull-ins
Do abdominal pull-ins with the aid of a Swiss ball. Place your hands on the floor directly under your shoulders and place your lower shins on the ball. Lift your hips up so you form a straight line from your shoulders to your heels. Roll the ball across the floor as your tuck your knees into your chest. Squeeze your abs, extend your legs back out and repeat. To put more emphasis on your obliques, you can alternate bringing your knees towards each shoulder when you pull them in.
Bicycle Crunches
Perform bicycle crunches from a face-up position on your back. Lift your legs, bend your knees 90 degrees and get your shins parallel to the floor. Place your hands on the sides of your head and bring your right elbow toward your left knee. As you do this, extend your right leg straight out in front of you. Reverse the movement and bring your left elbow toward your right knee as you fully extend your left leg. Keep alternating back and forth in a pedaling motion.
Swiss Ball Push Crunches
Do push crunches with the Swiss ball and a weight plate. Lie on the ball with your back in contact and your head and shoulders slightly elevated. Hold the weight plate straight above you with both hands. Lift your body up in the air by contracting your abs and push the plate towards the ceiling. Squeeze forcefully, lower yourself back down and repeat.
Medicine Ball V-Crunches
Medicine ball V-crunches work your upper and lower abs simultaneously. Lie on your back with your arms fully extended over your head. Hold the medicine ball in both hands and keep your legs straight. Lift your arms and legs simultaneosuly and try to touch the ball to your feet. Your butt should be the only thing on the ground at this point. Slowly lower your body back to the starting point and repeat. Do not let your legs and the ball touch the ground when you lower yourself down.
Planks
Plank exercises do not require any movement. Come into a position where your forearms and toes are on the ground. Lift your hips up until you form a straight line from your shoulders to your heels. Contract your abs and hold for 20 to 30 seconds. To make this exercise more challenging, perform it on your hands with arms extended.
Stomach Vacuum
A stomach vacuum exercise works the transversus abdominus (TVA) muscle, which is internal. Assume a position on your hands and knees and let your stomach hang straight down. Exhale all the air from your lungs and draw your navel in toward your backbone. Go as far as you can when you do this and hold for 10 to 15 seconds. Release, take a few breaths and repeat. This is a difficult exercise being that you do not have any air in your lungs while doing it.
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