The abdominals are often looked upon as an indication of fitness by many. A well-defined set of abdominal muscles is considered indicative of sex appeal and overall athleticism. The key to developing this attractive physical feature is a combination of appropriate cardio conditioning and functional abdominal training exercises.
Flutter Kick
The flutter kick is one of the most common “boot camp” ab exercises. It is beloved by both genuine military drill sergeants and the instructors in various fitness boot camps in gyms. Focusing on the hip flexors and lower abs, the flutter kick is relatively simple to perform. Lie on your back, with your hands under your buttocks. Raise both feet approximately six inches off the ground. Raise your left foot to a height of 12 inches. Alternate the position of your two feet. Every time you return to the starting foot with your left foot at 12 inches completes one repetition. Perform 20 to 100 flutter kicks per set during abdominal training sessions.
The Russian Twist
The Russian Twist exercise targets the obliques on the sides of your abs, as well as the underlying core stability of the abdominal region. Sit on a decline bench, with your feet anchored at the top of the board. Hold your body at a 45-degree angle from the floor, and twist to the left as far as possible. Return to the center and without stopping, twist all the way to the right. Return to the center to complete one repetition. For added resistance and more intensity, you can hold a weight plate or dumbbell in your hands, extended at arms’ length in front of your shoulders. Performing 10 to 12 repetitions per set, for a total of three to five sets per abdominal training session, will help train the rotational strength of your abdominals and core, providing additional conditioning for athletic movements during sports.
The Crunch
The crunch is often considered the quintessential abdominal training exercise. Lying on your back, place your feet in the air and bend your knees to 90 degrees. Place your hands across your chest, crossed, so that each hand is resting on the opposite shoulder. Use your abdominal muscles to curl your shoulders upward, until your elbows contact your knees. Lower your shoulders back to the floor, under control, to complete one repetition. You can add intensity to the crunch by hugging a weight plate to your chest. Perform 10 to 20 repetitions of the crunch per set, for three to five sets during each abdominal training session.
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