No single body part is glamorized quite the way abs are. Seemingly every pill powder or gadget introduced by the fitness industry promises lean, well defined abs in a minimal amount of time. Most of these products offer nothing but false promises and mediocre results. The truth is that for enviable abs, the simplest exercises are still the best.
Crunches
One of the most popular, and still among the best abdominal exercises is the crunch. The crunch trains the rectus abdominus, which is the muscle with the six-pack shape. Lie down on a mat or thick carpet with your knees bent and your feet flat on the floor. Your fingertips should be touching your ears. Start the crunch by curling at your midsection, feeling the squeeze in your abdominal muscles. Do four sets of 15 slowly and under control.
Planks
Planks are a great exercise to control posture and keep your belly flat and tight. Lie face down on a mat with your forearms under you. Push yourself up so that you are balancing on your forearms and toes. Your body should be straight and tight. Hold the plank for 30 seconds per set and aim for four sets. Planks train the transverse abdominus, a belt of deep muscle that supports your torso.
Reverse Crunch
This exercise helps tone your lower abdominal area. Lie down on your back with your legs straight out. Your arms should be at your sides with the palms of your hands on the floor for support. To perform the reverse crunch, pull your knees into your chest lifting your pelvis off the floor. Squeeze your abdominals as you pull your legs in. Slowly return your legs to the outstretched position.
Side Bends
Side bends are great for the obliques, which are the muscles on your sides, under the "love handle" area. To perform this exercise, you'll need just one dumbbell or elastic band. Stand up and hold the dumbbell in one hand. If using an elastic band, hold one end of the band in your hand and the other under your foot to create tension. Looking straight ahead, bend towards the side holding the weight until you feel a light stretch in the opposite side. Next, bend towards the other side while keeping the weight-holding arm straight. Perform for four sets of 15 on each side.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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