Training the abdominal muscles can do more than just increase your self esteem when you expose your stomach. The abs are part of your core and, according to the Mayo Clinic, strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Good exercises for the abs are ones that are executed with proper form.
Hip Thrusts
Hip thrusts target your lower abs and they are done on a bench. Lie face-up on the bench with your legs straight in the air and your hands grabbing on to the edges of the bench behind your head. Your body should form a 90-degree angle at this point. In a smooth motion, lift your hips off the bench and push your feet up and slightly toward your head. After holding for a second, lower your hips back down and repeat 15 to 20 times.
Leg Pull-ins
Leg pull-ins are performed from a seated position on the floor. With your hands at your sides and your legs extended in front of you, lean forward and draw your knees into your chest. In a controlled motion, extend your legs out and lean back slightly. Repeat for 15 to 20 repetitions. When extending your legs, do not let your heels touch the floor.
Ball Oblique Crunches
Do ball oblique crunches on an exercise ball. Lie on your back with your shoulders and head slightly elevated. Your feet should be flat on the ground and firmly planted. After placing your hands on the sides of your head, lift your torso forward and twist to your right. While doing this, move your left elbow toward your right knee. Squeeze your obliques, lower yourself down and repeat to the other side. Continue to alternate back and forth until you’ve done 15 to 20 reps on each side.
Incline Crunches
Incline crunches are performed on a decline bench, which is normally used to work your lower chest. Lie on the bench with your lower shins hooked under the padded support and your hands on the sides of your head. In a steady motion, lift your shoulders off the bench and curl your body forward. Squeeze your abs forcefully, lower yourself down and repeat fifteen to twenty times. To make this exercise more challenging, hold a weight plate behind your head.
Planks
Planks are abdominal exercises that are performed with no range of motion. Lie on your stomach with your forearms flat on the floor under your shoulders and your toes hip-width apart. Slowly raise your hips up and contract your abs to form a straight line from your shoulders to your heels. Once into position, hold for 30 to 45 seconds.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
