Your abdomen provides strength and stability for the rest of your body, for which it is important to develop these muscle groups. The abdomen not only consists of the rectus abdominus and transversus abdominis, better known as the abdominal muscles, but also includes the obliques, the lower back and the gluteals. A great abdomen workout should approach each area from multiple angles to get a marked abdomen and a powerful middle section.
While crunches should not be the only exercise that your abdominal training plan addresses, the classic crunch, and its modifications add difficulty, are a good starting point to focus on the abdominal muscles. Start by lying on your back with your feet flat on the floor and your knees bent. The heels should be about 12 centimeters from the bottom. Put your hands behind your head and keep your elbows sideways. Involve the abs to bend the head and shoulders of the floor, and raise the torso to the knees until your back is off the ground. Slowly lower your torso towards the ground to complete a repetition. Extend your arms over your head to make the exercise more difficult. Do two or three sets of 10 to 12 repetitions with 45 to 60 seconds of rest between each set.
Rotation on average pulley [Standing Cable Rotation]
The rotation on the middle pulley works many of the main muscle groups such as the abdominals, the obliques and the lower back with their movement from side to side. This exercise must be done with a resistance tube or pulley machine. Start with your feet hip-width apart, standing next to the machine with either the cable or resistance tube. Hold the cable close to your body just below your chest. It rotates moving head, chest and torso together. Hold the position for a moment and then return to the starting position. Extend the arms to increase the intensity of the exercise. Do two or three sets of eight to 12 repetitions for each side, resting for 45 to 60 seconds between sets.
Knees on exercise ball [Stability Ball Knee Tucks]
Works the abs, lower back and buttocks with knee knees on exercise ball. Start at the ironing position with the shins resting on top of the exercise ball. Bring your legs to your chest while you pull the ball too. Keep arms and shoulders fixed to stabilize the upper body. Squeeze the glutes and extend the legs to the starting position to complete a repetition. Do two or three sets of 8 to 12 repetitions.
Rolling Side Plank
This exercise works the abdominals and obliques while working the entire abdomen.Start in the iron position by resting on your forearms with your legs extended behind you. Turn on your left forearm so that you are in the left side plate position. Hold the position for a moment before returning to the starting position. Hold this position for a moment and then turn on your right forearm so that you are in the right side plate position. Stay there and then return to the starting position. Continue this pattern for 45 seconds.