Exercises for Abs
June 19, 2009 by Scott
Filed under Ab Exercises
Here are some great exercises for abs. For these exercises for abs to be effective, make sure you read and follow the instructions for each to ensure proper form and effectiveness.
- Modified Plank. This yoga pose is a great core strengthener—especially when you need a break from crunches.
To do the Modified Plank begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.
Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer.
Tip: Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.
- Crunches on a Ball. As boring as they may seem, studies show that crunches done on a stability ball are the most effective exercise for the abs.
- Seated Twist with Medicine Ball. You don’t have to hold a weight to feel this exercise, which also works the obliques.
- Reverse Crunch with Ball. No, it doesn’t target your “lower abs”, but this is a great variation to regular crunches. The ball adds challenge, but you can do this with just bent legs and no ball.
- Pilates. This gentle, yet effective, form of exercise focuses on strengthening the body from the center. It involves precision and concentration. With practice, individuals can expect better core strength, flatter abs, and a more balanced body.
Don’t forget to work your lower back! Include at least one lower back exercise every time you work your abs as your muscles work together. Strong abs help to prevent lower back pain, but so does a strong back. Remember that when focusing on this muscle group, your abs should be burning, but not your back! Don’t do any exercises that hurts your back in any way. Pulling the abdominals in tight will offer greater support for the back during each of these exercises.
Here are our top picks for working out the lower back:
- Back Extensions. Simple and straightforward, you’ll feel the back working after just a few of these!
- Swimming. This Pilates exercise is a great for the entire core.
- Slow Swimming with Ball. This advanced move targets the whole core, as you use the abdominals to help you balance on the ball.
