A flat stomach and well-toned abdominals indicate fitness. They also make you look sexy and athletic. Abdominal training exercises are important if you want six-pack abs, but these exercises must also be combined with cardiovascular training and a healthy diet.
Crunches and sit-ups will develop your abdominal muscles while aerobic exercise and a nutritious diet will help melt away belly flab.
The abdominal muscles are actually grouped into three sections: the upper abs, lower abs, and side abdominal muscles near the side and back waist. There are specific abdominal exercises that target these different muscles groups.
Working the muscles in the different areas of the abdomen will give you well-toned abs and help make your stomach flat. The abdominal training exercises below will develop your stomach muscles.
Crunch
This is perhaps the most popular abdominal training exercise for the upper abs. To do this exercise, lie on your back on the floor, with your feet in the air and knees bent to 90 degrees.
Cross your arms on your chest, with each hand resting on the opposite shoulder. Using your abdominal muscles, curl your shoulders upward until your elbows touch your knees. Slowly lower your shoulder back to the floor.
This is one complete repetition. Perform 10 to 20 repetitions for each set, and aim for 3 to 5 sets. Increase the intensity of your abdominal training exercise by hugging a weight plate to your chest.
Reverse Crunch
Reverse crunches challenge the lower abs and external obliques. This exercise involves curling the hips off the floor. To begin, lie on your back on the floor and place your hands by your side or behind the head.
Bring the knees toward the chest until they are bent to 90 degrees. Keep your feet together or crossed. Tighten your abs to curl the hips off the floor, raising the legs towards the ceiling. Lower your hips and repeat. Do 10 to 20 reps for one to three sets.
When doing this abdominal training exercise, only lift your hips a few inches off the floor, and avoid swinging your legs to create momentum to raise the hips.
Russian Twist
This exercise develops the obliques or side abdominal muscles and helps improve your core. To perform the Russian Twist, sit on a decline bench and anchor your feet at the top of the board. Hold your torso at a 45-degree angle to the floor.
Twist to the left as far as possible. In one continuous motion, return to the center and twist to the right. Return to the center to make a complete repetition. Perform 10-12 repetitions for each set, and do 3 to 5 sets for your abdominal training session.
This exercise increases the rotational strength of your abdominal muscles and core, which is very important for many athletic movements during sports.
Diet and Exercise
Crunches alone will not give you six-pack abs but this does not mean that you should stop doing them. Abdominal training exercises are only one part of gaining a toned abdomen.
You also need a healthy diet and aerobic exercise to boost your metabolism and get a flat stomach.
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