Fitness and Muscle Work

The Ab Roller is number 9 for targeting the rectus abdominis and you've probably seen this around the gym (or under your bed) for the last several years. What's nice about this that it provides neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches. Still, you don't need any special equipment to get a great workout. How to: Sit on the Ab Roller and grab the bars in each hand. Contract the abs and rock forward, originating the movement from the abs rather than using momentum. Release and repeat for 1-3 sets of 12-16 reps. Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.

In a full verticul crunch, you really work the abs by involving both the upper and lower body, making this the 8th most effective exercise for the rectus abdominis. How to: Lie on your back and extend the legs up towards the ceiling. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso. Lower down and repeat for 12-16 reps.  source: exercise.about.com

The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. You'll feel this move targeting the lower part of the abs, although the entire muscle is working. Direction Lie on the floor and place hands on the floor or behind the head. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 1-3 sets of 12-16 reps. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle. Directions Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended. Lower and repeat for 1-3 sets of 12-16 reps.  source: about.com

The Torso Track comes out as number 5 for effective ab exercises, but this is one of my least favorite exercises because it can cause lower-back pain, particularly if you roll out too far. In fact, in the ACE study, researchers found that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness. Directions Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them). Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far. Contract the abs to pull your body back. Add tension by using more tension chords.

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. Directions Lie on the floor and extend the legs straight up with knees crossed. You can place your hands on the floor for support. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. Lower and repeat for 1-3 sets of 12-16 reps.  source : about.com

The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work. Directions Lie on the ball, positioning it under the lower back. Cross your arms over the chest or place them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable (i.e., the ball shouldn't roll). Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps. source: about.com

The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. Directions: Stand on the chair and grip handholds to stabilize your upper body. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Don't arch the back or swing the legs up. Slowly lower back down and repeat for 1-3 sets of 12-16 reps. source: about.com

The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (the 'six pack') and the obliques (the waist), according to the study. Direction Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout. Lie on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.  Related post Plank

Direction Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps. The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles.

Anywhere Abs is like having a workout partner on your BlackBerry® smartphone. It will guide you step-by-step through a routine to strengthen your core. This routine, which takes only 6 minutes to complete at the Advanced level, is perfect for the frequent traveller or for home use. It can be performed anywhere there is space on the floor, making it an ideal hotel room workout! Anywhere Abs consists of 6 exercises, performed while a timer counts down for the duration of each exercise. A detailed description of each exercise is available for reference at any time during the workout. Having a strong core is important for any sport, and Anywhere Abs makes your workout partner as close as your BlackBerry. Supported Devices BlackBerry 8300, BlackBerry 8310, BlackBerry 8320, BlackBerry 8330, BlackBerry 8330m, BlackBerry 8350i, BlackBerry 8520, BlackBerry 8530, BlackBerry 8800, BlackBerry 8820, BlackBerry 8830, BlackBerry 8900, BlackBerry 9000, BlackBerry 9500, BlackBerry 9520, BlackBerry 9530...

Hanging on the chin up bar with overhand grip. Inhale and raise your knees as high as possible Exhale when complete the movement

Put your hand on resting pad, grip the handle. Bring up your knee to your chest Exhale and back to the starting point This exercise will affect your hip flexors and abdomen

Kneel down, grip the bar behind your neck. Inhale and shorten your torso to move your chest forward your thigh Exhale during the performance

Hook your feet on the ladder with knee and hips flexed 90 degrees. Your hand behind your head. Inhale and curl your torso as high as possible off the floor Exhale as complete the movement

Lie on your back on an inclined abdominal board and grasp the rungs Move your feet until they are directly above your hips Raise your hips by shortening your torso, trying to touch your head with your knees As you raise your legs, the iliopsoas, tensor fasciae latae, and rectus femoris in the quadriceps group are worked. Then, as your raise your hips and shorten your torso, the abdominals (particularly the rectus abdominis) are involved.

Sit on the bench and hook your feet under the roller pads. Place you hands behind your neck: Inhale and incline your torso less than 20 degrees Move your torso back up, slightly curling your torso to place more stress on the rectus abdominis Exhale as you complete the movement This exercise works the entire rectus abdominis muscle wall, as well as the iliopsoas, tensor fasciae latae, and rectus femoris in the quadriceps group.

Lie on your back with your legs bent and your feet on the floor and your hands behind your head Inhale and curl your torso off the floor Exhale as you complete the movement Return to the starting position without resting your torso on the floor Repeat until you feel the burning sensation coming from your abdominals This exercise will affect hip flexors, obliques and focus on rectus abdominis.

Lie on your back. Place your hands behind your head. Flex your hips and knees to a 90 degrees angle Inhale and lift your shoulders off the floor, moving your knees closer to your head by shortening your torso Exhale as you complete the movement This exercise particularly works the rectus abdominis.

Here we only discuss some exercise. If you interested and want to get more detail, you can buy this amazing book from amazon. Crunches Sit-ups Gym Ladder Sit-Ups Calves Over Bench Sit-Ups Incline Bench Sit-Ups Specific Bench Sit-Ups High Pulley Crunches Machine Crunches Incline Leg Raises Leg Raises Hanging Leg Raises Broomstick Twists Dumbbell Side Bends Roman Chair Side Bends Machine Trunk Rotations