Most people want shapely, toned abdominals. This comes with a lean mid-section where the muscles are strong and prominent. When performing abdominal exercises, it is important to focus on all areas around the mid-section, including the abs, hips and lower back. All of these muscles work together to give you strong, shapely abs. Aside from the basic sit-up, there are a number of effective exercises that target this area. It is recommended that you spend a minimum of 15 minutes three times a week doing any combination of these exercises.
Twisting Crunches
Lying on the ground with your hands behind your head, bend your knees and keep your feet flat on the ground. Slowly crunch up, reaching your left elbow toward your right knee and then your right elbow toward your left knee. Flatten your lower back to the ground and push your belly button in toward your spine as you come up. After touching both knees, slowly lower back down and repeat for three sets of 10 to 12 reps.
Twists With Medicine Ball
Lie on your back with your knees bent, feet on the ground and arms outstretched to the side. Put a small medicine ball between your knees and slowly lower both knees to the ground on the left side and then to the right. Repeat for three sets of 10 to 12 reps each.
Abdominal Leg Pull-ins
Sitting on the ground, put your feet and knees together out in front of you. Using your hands to support your weight behind you, slowly bring your knees toward your body and back out again. Do not let your feet touch the ground. Repeat for three sets of 10 to 12 reps each.
Circle Crunches
Lie on the ground with your hands behind your head, bend your knees and keep your feet flat on the ground. Slowly crunch up to your left, move to your right and then back down to the ground. You should move your torso in a circular motion. Alternate between clockwise and counterclockwise. Repeat for three sets of 10 to 12 reps.
Reverse Crunch
Lie on the ground with your knees bent and feet flat on the ground. Outstretch your arms to the side. With your knees and feet together, push your belly button in towards your spine and bring your knees toward your chest. Keep your back flat and on the ground at all times. Lower your legs back down without your feet touching the ground. Repeat for three sets of 10 to 12 reps each.
Plank
Lie on your stomach and lift your body and support all weight with your toes and forearms. This is similar to a push-up position, except you are resting on your forearms instead of your hands. Keep a straight line from your toes to your head and hold this position as long as possible.
Side Plank
This is a similar exercise to the standard plank, except this time you are turned on one side. Rest your body weight on one forearm and the sides of your feet. Hold this position as long as possible and then repeat on the other side.
Twisting Crunches
Lying on the ground with your hands behind your head, bend your knees and keep your feet flat on the ground. Slowly crunch up, reaching your left elbow toward your right knee and then your right elbow toward your left knee. Flatten your lower back to the ground and push your belly button in toward your spine as you come up. After touching both knees, slowly lower back down and repeat for three sets of 10 to 12 reps.
Twists With Medicine Ball
Lie on your back with your knees bent, feet on the ground and arms outstretched to the side. Put a small medicine ball between your knees and slowly lower both knees to the ground on the left side and then to the right. Repeat for three sets of 10 to 12 reps each.
Abdominal Leg Pull-ins
Sitting on the ground, put your feet and knees together out in front of you. Using your hands to support your weight behind you, slowly bring your knees toward your body and back out again. Do not let your feet touch the ground. Repeat for three sets of 10 to 12 reps each.
Circle Crunches
Lie on the ground with your hands behind your head, bend your knees and keep your feet flat on the ground. Slowly crunch up to your left, move to your right and then back down to the ground. You should move your torso in a circular motion. Alternate between clockwise and counterclockwise. Repeat for three sets of 10 to 12 reps.
Reverse Crunch
Lie on the ground with your knees bent and feet flat on the ground. Outstretch your arms to the side. With your knees and feet together, push your belly button in towards your spine and bring your knees toward your chest. Keep your back flat and on the ground at all times. Lower your legs back down without your feet touching the ground. Repeat for three sets of 10 to 12 reps each.
Plank
Lie on your stomach and lift your body and support all weight with your toes and forearms. This is similar to a push-up position, except you are resting on your forearms instead of your hands. Keep a straight line from your toes to your head and hold this position as long as possible.
Side Plank
This is a similar exercise to the standard plank, except this time you are turned on one side. Rest your body weight on one forearm and the sides of your feet. Hold this position as long as possible and then repeat on the other side.
