Abdominals, or Abs, are a common part of the body that athletes often train. Abs are the connecting muscles between the upper and lower body which are crucial to many sports. There are various training devices available for use, but most of the exercises provided by these machines can be done just as well without their assistance.

Abdominal Exercises

The Bicycle

This exercise keys in on the muscles that form what is popularly called a “six pack” or what is known medically as the rectus abdominous. The exercise is done while lying on the back with the hand placed behind the head. The shoulders are pulled off of the ground without straining the neck while a pedaling motion, similar to that used when riding a bike, is made by the legs for approximately 12 to 16 repetitions.

The Captain’s Chair

Widely considered one of the most effective abdominal exercises, the captain’s chair is preformed by standing on a chair with the back pressed against a wall. The legs are then pulled upwards towards the chest while maintaining a straight back. This motion should be repeated 12 to 16 times for best results.

Exercise Ball Crunch

This exercise is done using a large inflated exercise ball. The individual lays face up on top of the ball with the back resting on the ball for support. The arms are crossed over the chest or rested behind the head while the individual pulls their chest towards their waist. During this motion, the ball should not move. The abdominal muscles should be stretched slightly on the return to the starting position.

Vertical Leg Crunch

This exercise is done while lying flat on the floor with both legs extended straight in the air. The knees should crisscross to allow for increased stability. The legs should remain in the upright position as the shoulders become pulled off of the floor due to the contracting of the abdominal muscles. This exercise is best if done in repetitions of 12 to 16.

Long Arm Crunch

This exercise adds resistance due to the fact that the arms and hands are extended behind the head while lying face up on the floor. This position distributes more weight to the upper portion of the body making the exercise harder. Once this starting position is reached, a normal crunch should be done for 12 to 16 repetitions.