Abdominal exercises can bring many benefits, including improved posture through continued abdominal strengthening and training. The more you do, the easier it will be to contract your muscles and hold in your stomach. The abdominal muscles are a part of the core, or trunk, which is where all motion originates. Maintaining sufficient strength there will increase your ability to perform any activity that you chose to do, allowing you to look, feel and be your best.
Floor Exercises
The long arm, vertical leg, and bicycle rotating crunch exercises can be done on a mat or a carpeted surface. Begin by lying on your back, with your knees bent, and arms stretched straight overhead for the long arm crunch. Contract your stomach, pushing your belly button toward the floor. Lift your arms and shoulders off the floor no more than 45 degrees, and lower. For the vertical leg crunch you will raise your legs so that your feet are pointing toward the ceiling. Keeping your legs in place, lift your shoulders and reach toward your toes, and lower. Begin the bicycle rotation crunch lying on your back with your legs straight. Place your fingertips on the sides of your head with your elbows pointing outward. Lifting one knee, contract your stomach lifting your upper body off the floor. Rotate and reach your elbow toward your opposite knee, and switch. Repeat this in a rotating motion.
Ball Exercises
Ball exercises, including the ball crunch and the ball roll, allow for abdominal strengthening and core stability. Begin the ball crunch with your legs up on the ball, knees bent at 90 degrees, and your arms crossed over your chest. Contract your stomach, lifting your shoulders into a basic crunch and lower. The ball roll exercise is done in a kneeling position, with your arms straight and hands on the ball. Contracting your stomach and upper body, lean forward placing your forearms on the ball, rolling the ball slightly away from you. Making sure to keep your stomach tight and your body straight, hold this for 10 seconds and return to your starting position. Increase your time as your are comfortably able to do so.
Functional Activities
Many activities increase abdominal strength and should play a role in your abdominal strengthening program. Some cardiovascular activities that can increase abdominal strength are walking and running. Doing high knee lifts during sprinting will increase the work done by your abdominal muscles. Some other activities that will positively affect your abdominal function are yoga, pilates and martial arts.
About this Author
Kristi Stephens holds certifications in athletic training, massage therapy and personal training, including NASM, and NSCA. She has a degree in P.E, with a coaching concentration, and family life and human sexuality, has coached a variety of sports, and owns a personal training and massage therapy business.
