There are four muscles that make up the abdominal group: the transverse abdominis, which wraps around the midsection like a big belt and holds the abdomen flat; the internal and external obliques, which run diagonally and in opposite directions from one another, are responsible for rotation of the trunk; the rectus abdominis is the muscle that gives the "six-pack" appearance. The rectus abdominis is responsible for spinal flexion (a sit-up or crunch works the rectus abdominis).
Plank
The plank exercise is one of the best ab exercises one can do. It is simple, has many variations to make it more challenging for advanced individuals, works all the ab muscles, and requires absolutely no equipment. To do a plank, lie down on your stomach with your elbows directly beneath your shoulders and forearms parallel to one another. Place one foot with your toes on the ground, lift your midsection off the ground, brace your abs by pulling your belly button toward your spine (do not hold your breath) and place the other foot on the ground. There should be a straight line from the shoulders, through the spine, hips, knees and ankle, giving the appearance of a plank.
V-sit Rotation
The V-sit rotation challenges the transverse abdominis and the rectus abdominis isometrically, while the obliques move through their natural ranges of motion. You may want a towel or mat to do the V-sit rotation, becauce the "V" is formed by the angle of your mid-section and your legs while you are balancing on your tailbone. To get the rotation added to the V-sit, simply turn your upper torso one direction, and slowly rotate back to face the other direction. Be sure to get as much range of motion as comfortably possible, and focus on squaring your shoulders off in each direction, rather than just moving the arms from one side to the other.
Reverse Crunch
A small movement, done correctly, can really challenge the lower abs. The reverse crunch is performed by lying on your back with your arms down at your sides to help stabilize your body. The knees are bent and brought in to the chest as close as possible. This removes the hip flexors from the equation and forces the rectus abdominis to do most of the work. From here, focus on lifting the pelvis up and curling in toward the chest, simultaneously pulling the belly button toward the floor.
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