Hard Core Abdominal Exercises

To develop taut and tight abdominal muscles, it is important to work out the entire midsection during two strength training sessions each week. Crunches and other exercises that utilize only one abdominal muscle at a time don't recruit the many muscles that make up the abdomen. Exercises that challenge and strengthen the abs, lower back and hips are necessary to develop hard core muscles.

Stability Ball Pass

Hard core abs consist of both tight abdominal muscles and the strong muscles that support them. The stability ball pass works your lower back, hip flexors and abdominal muscles all at the same time. To do the stability ball pass, sit on a mat and extend your legs in front of you. Place a stability ball in between your feet. Lie down and extend your arms over your head, resting them on the mat.Tighten your core muscles and press your lower back against the mat. Lift your feet and squeeze them against the ball. Simultaneously, lift your arms and legs, bringing them together directly above your body. Pass the ball to your hands. Simultaneously, lower your arms and legs toward their start position, stopping right before they touch the ground. If your back arches, do not lower as far---find the point that is challenging, but not straining. Keep passing the ball between your hands and feet for 45 seconds. Relax, rest and complete two to three sets of this exercise.

Bosu Bicycle

Challenge your abdominal muscles with the Bosu bicycle. The Bosu ball creates an unstable exercise environment, forcing your abdominal muscles to work harder than they would while doing the bicycle exercise on a mat. A 2010 study conducted by the American Council on Exercise and San Diego State University revealed that the abs bicycle exercise is one of the most effective abdominal exercises. To do the Bosu bicycle, sit on the center of the Bosu ball. Tighten your abdominal muscles and straighten your back. Place your fingers behind your head, adjust your chin so it is parallel to the ground and relax your shoulders. Lean back slightly, stopping when you feel muscular tension in your lower back and abdomen. Lift your feet off the ground. Push your right elbow toward your left knee, while simultaneously bringing your left knee 2 inches toward your right elbow. Return to start and do the same with your opposite elbow and knee. Continue alternating for 45 seconds. Complete two to three sets of this exercise.

Mountain Climbers

Mountain climbers build abdominal, hip and lower back strength. To do a mountain climber, stand in front of a mat. Bend over and place your hands directly under your shoulders. Extend your legs behind you and lift onto the balls of your feet. Adjust your back until your shoulders, hips, knees and heels form a straight line. Tighten your abdominal muscles and maintain this contraction throughout the exercise. Lift your right foot off the ground and slowly lift your knee toward your chest, stopping when you feel tension in your abdominal muscles Extend your right leg directly behind you. Without touching the ground, bring your knee back to your chest. Continue until you complete 15 repetitions. Return your right foot to the start position and do the same with your left leg. Rest momentarily, and then do one to two more sets of this exercise.