The stomach muscles are known more commonly as the abs. Strengthening this band of muscle cannot only help define your midsection, but it can also help prevent lower back pain. Exercises for the stomach should be done from various angles to ensure a maximal amount of muscle fiber recruitment. Perform these exercises two to three days a week, with at least one day off between. Do 15 to 20 reps and three to four sets.
Leg Lifts
Leg lifts are basic lower stomach exercises performed from a face-up position on the ground. Place your hands on the floor next to your body, and lift your legs 6 inches off the floor. This is your starting point. Lift your legs up from here until the soles of your feet parallel the ceiling. Lower your legs back to the starting point. Repeat.
Pull-Ins
Leg pull-ins are performed with a flat bench. They also target the lower stomach. Sit lengthwise on the bench with your legs out straight. Grasp the edges of the bench with your hands, and lean back slightly. Pull your knees in toward your chest as you lean forward. Reverse the motion, and repeat.
Decline Oblique Crunches
Decline oblique crunches are done on a decline bench. Anchor your lower legs under the padded support on the bench; lie flat on your back with your hands on the sides of your head. Curl your body up and bring your right elbow toward your left knee. Lower yourself back down and curl back up, this time bringing your left elbow toward your right knee. Repeat going back and forth to each knee every time you crunch.
Russian Twists
Russian twists are oblique exercises that can be performed with a weight plate. Lie on the floor with your knees bent, feet flat and a partner pushing down on your ankles. Grab the sides of the weight plate; lift it straight above your chest with your arms fully extended. Sit up to a point where your back as at an angle to the ground. Rotate to your right until your arms parallel the floor. Rotate to your left until your arms parallel the floor. Go back-and-forth in a smooth motion.
Plank Lifts
A plank lift is a variation of the extended arm plank, which is a yoga pose. Lie on your stomach with your hands directly under your shoulders and your feet shoulder-width apart. Push yourself up in the air. Form a straight line from your shoulders to your heels. Lower your hips down toward the floor and look forward. Reverse the movement by pushing your hips up as high as you can and look between your legs behind you. Continue lifting and lowering your hips in a smooth motion. Focus on using your abs to create the movement.
Ball Crunches
Ball crunches are done on a stability ball. Using this tool causes you to recruit a high amount of muscle fibers to maintain balance. Lie face-up on the ball with your shoulders and head slightly elevated. Place your hands on the sides of your head and curl your body up in the air. Squeeze your abs forcefully for a second; lower yourself back down and repeat.
