What are the Best Abdominal Exercises?
Trying to find the best abdominal exercises to attain a flat, muscular stomach is difficult. How do you know which abdominal exercises are effective and which abdominal exercises are ineffective? Adding to the difficulty are the many recommendations and criticisms by the ‘experts’. By comparing the recommendations from several experts, a pattern of frequent recommendations emerges.
1. Crunch on an exercise ball: This exercise requires you to use your abdominal muscles to stabilize your body throughout the exercise. You will lie back on the exercise ball, keeping your feet flat on the floor. Slowly contract your abdominals as your raise your torso up 35 to 45 degrees. Slowly lower your body back down. Perform this exercise for 8 to 15 reps.
2. Bicycle maneuver: Lying flat on the floor with your hands at your sides or next to your head, bring your knees up to a 45 degree angle. Slowly touch your right elbow to your left knee as you mimic the bicycle pedaling motion with your legs. Repeat by touching your left elbow to your right knee. Perform this exercise for 8 to 15 reps.
3. Basic Crunch: Lie on your back with your knees bent and your feet flat on the floor. Place your hands in a position behind, or on the side, of your head, whichever is more comfortable for you. Slowly lift your shoulders off the floor as you press your lower back into the floor. Hold your body in the lifted position at a 45 degree angle for 1 to 3 seconds. Then slowly lower your body back to the floor.
4. Side Crunch on exercise ball: This exercise will target your obliques. By using the exercise ball you will increase the difficulty of the exercise. The muscles will have to work harder to stabilize your body while performing this abdominal exercise. Position yourself on your side, lying on the exercise ball with your feet touching the ground. With your hands positioned on each side of your head, near your ears, slowly lift your body up towards your feet until you reach a 30 to 45 degree angle. Your elbow should be parallel to the ceiling. Slowly lower your body back towards the floor. You should do 8 to 15 reps of this exercise on each side.
To maximize the benefits of the exercises, make sure you exhale as you lift. Continuously move from one exercise to the next with very little rest between. Pay attention to your form as you perform each exercise. You will not receive the full benefit of the exercise if you sacrifice form and try to rush. And perform each exercise slowly for optimal results.