Your abdominal muscles, more commonly referred to as your core, are responsible for stabilizing the body while moving as well as when staying stationary. In addition, these muscles help to maintain appropriate body posture. The key to building a strong core of abdominal muscles is knowing how to perform basic exercises that target the different areas of the abdominal muscle group.
Crunches
The abdominal crunch is not as difficult as it may seem. Although you start in the same basic position as a sit-up, you do not have to raise your upper body all the way up. Lie on the floor with your knees bent and feet about 12 inches from your buttocks, Place your hands, palm down and arms straight, on your thighs. Slowly slide your hands up to your knees by lifting your shoulders about 4 to 6 inches off the floor. Slowly lower yourself back down. Repeat several times.
Twists
Start abdominal twists by getting in the crunch position. Cross your left foot over your right knee. Cross your right arm over your chest so that your right elbow is straight up in the air. Slowly lift your right shoulder up 4 to 6 inches off the ground and twist your upper body toward the left so your right elbow touches your left knee. This motion works the right abdominal obliques. Slowly lower your upper body back down. Repeat several times, then switch sides to work the left abdominal obliques.
Leg Lifts
To work the lower abdominals using leg lifts, lie on the floor face up. Place your hands under your buttocks for lower back support. With your legs together and toes pointed forward, raise your feet about 12 inches off the ground. Slowly lower them to about 6 inches off the ground without allowing them to touch the floor. Immediately, raise them back to 12 inches. Each up/down movement is one repetition. Repeat several times.
Toe Touches
Lie on the ground face up, with your feet together. Raise your feet to approximately a 45-degree angle off the ground. Point your finger at your toes by raising your arms in the air. Slowly raise your shoulders off the ground high enough to touch your toes without raising your lower back. Don’t worry if you can’t touch your toes at first. As your abs get stronger, you will have less trouble. Be sure to keep both arms and legs straight throughout the exercise and do not let your back come off the ground.
About this Author
Brian Bowden has been teaching health and physical education for the past 14 years and has been accredited by the National Strength and Conditioning Association as a certified strength and conditioning specialist. He holds degrees in exercise and sport science from Penn State University and a master’s in elementary education from Widener University.
