Outline Of Abdominal Exercises

Incorporate abdominal exercises into your workout routine to improve your posture and your efficiency in walking, running, weight training and functional activities of daily living. Jeffrey M. Willardson, Ph.D., indicates that your abdominal muscles, as part of your core, should be trained according to your specific needs of a sport skill, occupational task or activities of daily life.

Rectus Abdominus

Use these exercises to work your rectus abdominus. Place your hand on your tummy and bend forward. The muscle you feel is the rectus abdominus. Do three sets each of these exercises for 15 to 20 repetitions per set. Rest only 15 seconds between sets.
Do double crunches with your back against the floor. Bend both knees while feet rest on the floor. Gently place your fingers behind your ears. Bring your knees and elbows toward each other, lifting your feet off the floor.
Use a flat bench to do reverse crunches. Lie down on the bench with your legs extended over your hips. Grasp the bench above your head with both hands. Activate your rectus abdominus by lifting your pelvis off the bench, raising your heels higher above you.

Internal and External Obliques

Perform these exercises to improve efficiency and strength when you reach overhead and twist to pull down a door or window. Your obliques attach on your lower ribs and pelvic bones, enabling you to bend sideways and rotate. Do three sets each of these exercises for 15 to 20 repetitions per set. Rest 15 seconds between sets.
Perform bicycle crunches by lying on the floor. Bend your elbows to place your fingers lightly behind your ears. Raise both legs above your hips. Bring your left knee toward your right elbow by slightly lifting your right shoulder off the ground. Keep your right leg straight but at a 45-degree angle. Alternate sides. Progressively lower your legs to 60 degrees or 90 degrees to make the exercise more challenging.
Do side bends by grabbing a pair of 10-pound dumbbells, one in each hand. Stand up with your feet wider than your shoulders, toes pointing at a diagonal. Bend your knees. Keep your arms straight by your sides. Bend as far as you can to the left, then to the right, lowering each dumbbell.

Transverse Abdominus

Suck your stomach in. You are using your transverse abdominal muscle. Imagine a girdle at your mid-section. This muscle is your body's natural girdle wrapping from your left side to your right side. Hold your transverse abdominal muscle in throughout the day by sucking your navel toward the spine while walking or working!
Do front planks to further challenge this muscle. Get into the plank position by resting your body weight on both forearms and your toes. Keep your body parallel to the floor. Stay straight from head to toes as if your were balancing a board on your back side. Hold the plank for 15 seconds, gradually building to 60 seconds. Repeat up to four times, resting 15 seconds between each repetition.
Sit on a large exercise ball to perform ball bridges. Walk your body out till your shoulder blades rest on the ball, your knees are bent and your feet are on the floor. Suck your tummy in and raise your pelvis toward the ceiling. Hold this for 30 seconds. Increase to 60 seconds to make this exercise more challenging. Repeat for 10 times, resting only 10 seconds between each repetition. Do not hold your breath while performing this exercise. Breath normally.