Abdominal Exercise

Ab Exercise

Any good abs exercise program involves high intensity muscular overload and progressive increase in intensity. Abdominal exercises must be undertaken carefully so that the back is adequately supported. The upper and lower abdominal muscles are not separate muscles and abs exercises can help strengthen the entire abdominal region. But some exercises will tend towards developing either the upper or lower abdominal region. Abdominal exercises can help you also gain strong stomach muscles and back muscles. This can reduce the likelihood of back pains and provide protection against injury by efficient response to stress.

Bicycle Movement

The bicycle was ranked as the best abs exercise by the American Council on Exercise because it uses every muscle in your abs to create a strong, lean torso. Make sure you pull your abs in (draw your navel towards your spine) and keep them contracted throughout the movement to protect your back. Don't hold your breath and go slowly so you can really feel it! Do 10-16 reps.

1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

Captain's Chair Leg Raise

The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the oblique. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.

1. Stand on the chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don't arch the back or swing the legs up.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

Crunch on an Exercise Ball

The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectum abdominal. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work.

1. Sit on the exercise ball with your feet flat on the floor.
2. Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor.
3. Contract your abdominals raising your torso to no more than 45 degrees.
4. As you curl up, keep the ball stable (i.e., the ball shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.