Abdominal exercises more challenging than your typical crunch build a six-pack and improve your core strength. Your abdominal muscles, like any other muscle, must be progressively over-loaded. Added weight creates a more intense workout for your abdominal muscles. Additionally, with extra weight you need to focus more on appropriate technique. In addition, Lynn Miller, Ph.D., FACSM, says your abdominal muscles help keep your trunk stable allowing you to have better control in your arms, legs and your trunk itself.
Decline Bench Sit-ups with Weights
Decline sit-ups with increasingly heavier dumbbells build abdominal muscles. Performing sit-ups on a decline bench increases the resistance against your rectus abdominus, the muscle you feel when you place your hand on top of your abdominals. Focus on performing each repetition slowly with the movements originating from your abdominal muscle not your legs. If you have a low back injury, do not do this exercise.
Sit on a decline bench with your left leg entwined in the leg anchors and your right leg on top of those same anchors. This keeps your low back naturally curved. Wrap both hands around the dumbbell handle, extending your arms overhead as you lie all the way back. Focus on your abdominal muscles as you contract them to raise your body three-quarters of the way up. Go back down and repeat.
Reverse Crunch on an Incline Bench
A reverse crunch is similar to a regular crunch; however, it requires greater activation of the lower part of your rectus abdominus as opposed to the upper portion. The crunch movement originates from your lower abs. There is no need for additional weight on this exercise. If you have low back injuries, you should refrain from doing this movement.
Put the bench at an incline to form a 135-degree inside angle. Lie on the bench ensuring your pelvis is on the inclined pad, grabbing the bench above you for support. Raise both knees towards your chest and straighten your legs above your hips. Complete a reverse crunch lifting your pelvis entirely off the bench.
Ab Sling Straight-leg Raise
A leg raise is simply raising your legs from a standing, hanging or lying position. Ab slings are pads that allow you to dangle from a bar to perform leg raises for your abdominals. This exercise focuses on the lower portion of your rectus abdominus. Hold your abs very tight to prevent your body from excessively swinging on the sling. Use a stool to get into position. If you have low back injuries, refrain from doing leg raises.
Bring each sling pad completely under each tricep, bringing the pads very close to your shoulders. Bend your elbows to grasp the cloth part of the sling. Step off the stool, maintaining a right angle at the shoulders. Keep your legs straight, contracting your abs to bring both feet to shoulder-level. Lower your legs slowly. Repeat.
Leg Raise into a Full Reverse Crunch
A leg raise into a full reverse crunch is another advanced move for the entire rectus abdominus. It requires you to slowly lift most of your torso off the bench, keeping your abs tight as you bring your torso back down then lower your legs to do a leg raise. You should also refrain from doing this exercise if you have a weak lower back.
Lie on a flat bench, holding the bench above your head. Extend both legs straight into the air, feet above your hips. Do a reverse crunch bringing your low back completely off the bench. Slowly lower your back down to the bench controlling your legs as you lower your feet to the floor, allowing your knees to naturally bend at the bottom of the movement. Reverse directions back into a full reverse crunch.
AB Roller
An ab roller is a device with two handles and a wheel. This unit enables you to roll your body out in front of you, controlling the motion with all of your abdominal muscles. This is a tough exercise for the back, so refrain from the ab roller if you have a weak lower back.
Kneel on the floor, placing a cushion under your knees. Hold the ab roller on the floor with a 110-degree angle at both shoulders. Roll forward with the angle increasing at your knees while your knees remain on the cushion. Roll out just far enough to feel the tension. Strongly contract your abdomen muscles to pull your body back to starting position. Repeat. As you get stronger, you can roll out further.
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