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Abdominal Fitness Training Exercises

Abdominal fitness training programs, or abs exercises, are for people who want to develop their abdominal muscles. Abdominal physical fitness training is just one of the myriad types of physical fitness training programs.

A fitness program or even a fitness workout varies depending on its ultimate goal. Some personal fitness programs are designed to promote general well being. Some are designed to promote weight loss. Still some, like abdominal fitness training exercises, develop specific muscle groups.

Abdominal fitness training is essential to overall physical fitness. Ask your personal fitness trainer to add abdominal fitness exercises to your fitness training routine. If you have no time for fitness classes, try our abdominal fitness workout suggestions.

Abdominal Fitness Training Principles

Abdominal fitness training exercises target specific muscles in the abdominal muscle group. Four specific muscles make up the abdominal muscle group:

rectus abdominis - the flat and longish pair of muscles that become the “six-pack abs” when developed

obliquus externus - the flat, wide and four-sided muscle on each side of the trunk

obliquus internus - the thin and smallish triangular muscle found just beneath each of the obliquus externus muscles

transversus abdominis - the triangular interior muscle beneath the internal oblique muscles

Abdominal exercises should effectively isolate the target abdominal muscle. For example, if you want washboard abs, your abdominal fitness exercises should isolate the rectus abdominis.

The Traditional Crunch for Abdominal Fitness

The traditional crunch or curl-up is probably the most commonly known abdominal fitness exercise. The traditional crunch works out the rectus abdominis. To perform the traditional crunch, lie down face-up with knees bent and feet flat on the floor. With arms crossed in front of your chest, start curling up your abdomen to lift your upper body off the floor. All throughout your repetitions, your lower back must not leave the floor.

You can modify the traditional crunch to target your oblique abdominal muscles. To perform the twisting crunch, use the starting position for the traditional crunch. In this case, though, lift one shoulder higher than the other to work out the oblique muscles.

The Top Two Abdominal Fitness Training Exercises

According to an ACE FitnessMatters (May/June, 2001) report by Mark Anders, there are abdominal fitness exercises that are more effective than the traditional crunch. This report is based on a study led by Dr. Peter Francis of the Biomechanics Lab in San Diego State University. The researchers compared 13 commonly known abdominal fitness exercises. The following emerged as the top 2 most effective abdominal workouts:

The Bicycle Maneuver

The bicycle maneuver or the bicycle crunch is the most effective rectus abdominis exercise. It generates 148% greater mean activity in the rectus abdominis than the traditional crunch. The bicycle maneuver is also the second most effective oblique muscle workout. It generates 190% greater mean activity in the obliques than the traditional crunch.

To perform the bicycle maneuver, lie down face up on the floor with your hands holding the side of your head. Lift your lower limbs off the floor. Keep your thighs together with your knees pointed away from your torso and your legs parallel to the floor. Start curling your abdominal muscles to bring your right knee downward and closer to your torso. At the same time, lift your left shoulder off the floor. Touch your left elbow to your right knee then bring both left shoulder and right leg back to their starting positions.

Repeat the maneuver using your left leg and right shoulder. This time draw down your left knee, lift your right shoulder and touch your right elbow to your left knee. Return to starting position then repeat the maneuver.

The Captain’s Chair Workout

The Captain’s Chair is a knee-raise machine. It looks like a chair without a seat. It has a padded backrest and a pair of armrests. At the end of each armrest protrudes a vertical handle for gripping.

The Captain’s Chair is used to work out the oblique abdominal muscles and the rectus abdominis. The Captain Chair’s workout generates 112% greater activity in the rectus abdominis than the traditional crunch. It also generates 210% greater activity in the oblique muscles than the traditional crunch.

To use the Captain’s Chair, step on the footrest, put your arms on the armrest and grip the handles. Push your body back and up until your feet are off the footrest and your legs are hanging down unsupported. Keep your upper body lifted and your back glued to the backrest. This is your starting position.

To work out the rectus abdominis, perform a succession of knee-raises. Use your abdominal muscles to slowly pull both knees up and towards your torso. Return to the starting position then repeat the maneuver. You can also perform leg raises instead of knee raises. Contract your abdominal muscles to slowly raise both legs (knees unbent) to a horizontal position. Return to your starting position then repeat.

To exercise the oblique abdominal muscles, perform a succession of diagonal knee-raises. Use your abdominal muscles to lift your right hip and bring your knees up and towards the left side of your body. Return to the starting position. Repeat the maneuver, this time lifting your left hip and pulling both knees up and towards the right side of your body. Return to your starting position, then repeat.

Conclusion on Abs Exercises

There is a wide range of fitness exercises for the abdomen. If you have an exercise ball, you can do ball-assisted crunches. Exercise ball crunches are more effective than traditional crunches. There are also cable machine workouts designed for the abdomen. The next time you visit the gym, ask your personal fitness trainer about abdominal fitness exercises that you can add to your fitness training routine.

The previous article is about using a Stationary Bike or Spinning Bike.

Always consult with your doctor or a certified professional trainer before undertaking any exercises, treatments, or dietary supplements.

Other wiki resources: cardiovascular training; endurance training; strength training; aerobic exercise; stationary bike