Abdominals: Hard Facts for a Hard Body
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It’s sometimes difficult to know whether the exercises you’re performing are correctly targeting the desired muscle groups. Abdominal muscles, in particular, are among the most popular and least understood of muscle groups when it comes to making improvements in strength, tone, and flexibility.

Ab Anatomy. The abdominals are composed of four separate muscles. The rectus abdominis is the large muscle in the front that forms the “six pack.” This muscle helps to flex the spinal column, narrowing the space between the pelvis and the ribs. It is also active during side bending motions and helps stabilize the trunk during movements involving the extremities and head.

The external obliques are to each side of the rectus abdominis, and consist of both the front-lateral and “love handle” areas in the midsection. This pair of muscles allows flexion of the spine, rotation of the torso, sideways bending, and compression of the abdomen.

Underneath the external obliques lies a deeper layer of muscle known as the internal obliques, which run perpendicular to their outerlayer counterparts. Along with the external obliques, the internal obliques are involved in flexing the spinal column, sideways bending, trunk rotation, and compressing the abdomen. The internal and external obliques are referred to as opposite-side rotators. When the trunk rotates left, the external obliques on the right contract. When the trunk rotates right, the external obliques on the left contract.

Finally, the transversus abdominis is a rather deep corset of muscle that wraps around the torso and has much to do with breathing. This muscle is less important when it comes to targeted workouts for your abs. In addition to helping facilitate forceful expiration of air from the lungs, this muscle stabilizes the spine and helps compress the internal organs.

The Best Abdominal Exercises. An often-cited 2001 study done at the Biomechanics Lab at San Diego State University compared 13 abdominal exercises, ranging from very basic to more complicated activities, with each of the exercises ranked for muscle stimulation in the rectus abdominis, external obliques, and internal obliques. Considering the persistent popularity of the traditional abdominal crunch, the study results are worth regularly repeating.

For strengthening the rectus abdominis, the top five exercises are:

1. Bicycle Crunch
2. Captain's Chair
3. Ab Crunch on an Exercise Ball
4. Vertical Leg Crunch
5. Torso Track

For strengthening the obliques, the top five exercises are:

1. Captain's Chair
2. Bicycle Crunch
3. Reverse Crunch
4. Plank (Hover) Exercise
5. Vertical Leg Crunch

For all three abdominal muscles, the traditional abdominal crunch ranked among the bottom three. (And in all three cases, the much-advertised Ab Rocker finished last.)
It seems then, given the simple, equipment-free nature of the exercise, mastery of the bicycle crunch exercise is a very good idea.

The Bicycle Crunch. This exercise ties with the captain’s chair for best overall abdominal workout, toning and strengthening both the rectus abdominis and the obliques. To develop six pack abs and thwart the dreaded love handles, perform the following:

1. Lie flat on the floor with your lower back pressed to the ground.

2. Put your hands beside your head.

3. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.

4. Touch your left elbow to your right knee, then your right elbow to your left knee.

5. Don’t forget to breathe throughout the entire exercise set.

If you’re new to the bicycle crunch you’ll be surprised how quickly the point of exhaustion can be reached. It is a very effective exercise that you may only need to do 20 repetitions of on each side. Work over time toward up to 50 repetitions on each side, always with a focus on form over speed. Be careful not to pull your head up or pull your chin into your chest.

Planks. These days, it seems more and more people are performing planks (also known as the plank or hover exercise), perhaps due to the popularity of yoga in recent years. The exercise is so simple and effective for toning the obliques that it deserves special mention here:

Lie down on your stomach, and then rise up off the floor so that only your forearms and toes are making floor contact. Simply hold this position for as long as you can.

Keep your torso rigid, with your body in a straight line from your ears to toes. Avoid sagging. Do not hold your head up—you should be looking at the floor. If you are detrained, start with as little as a 10-second hold, and gradually work up to a minute or longer.

Do Side Bends Work? Unfortunately, many people have the misconception that holding hand weights and doing side bending exercises will trim or tone the love handles. However, lateral flexion is performed mainly with the deep muscles of the spine and not with the internal or external obliques. However, this exercise is good for increasing lateral range of motion of the spine, and therefore torso flexibility.

Abdominal Muscles - How to Exercise Your Abs, 2009, About.com, reviewed by the About Medical Review Board, http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/AbAnatomy_2.htm

The Best and the Worst Ab Exercises, 2009, About.com, reviewed by the About Medical Review Board,
http://sportsmedicine.about.com/od/abdominalcorestrength1/a/Best_Ab_Ex.htm

Top 10 Questions About Abdominal Exercises, 2008, About.com, reviewed by the About Medical Review Board,
http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Ab_FAQ_10.htm

Plank - Hover - Abdominal Exercise - Core Strength, 2009, About.com, reviewed by the About Medical Review Board,
http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/plank.htm

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