What are abdominal exercises?
![Abdominal exercises strengthen the core muscle groups, including the rectus abdominis, obliques, transversus abdominis, which wraps around the spine.](https://images.medicinenet.com/images/article/main_image/types-of-plank-exercises.jpg?output-quality=75)
Abdominal or abs exercises, help build and strengthen the abdominal muscles. Abdominal muscles support the torso and hold the abdominal organs in place. Abdominal muscles, along with the back muscles, protect the spine, provide stability to the body and help maintain posture.
Abdominal muscles help us breathe, cough, sneeze, vomit, urinate, defecate and help deliver the baby during childbirth. The four main abdominal muscle groups are:
- Rectus abdominis: The pair of muscles that run vertically above the belly
- External obliques: The pair of muscles on either side of rectus abdominis, which help the torso twist to sides
- Internal obliques: The pair of muscles that flank the rectus abdominis on either side inside the hipbone
- Transversus abdominis: The deepest muscle layer that wraps around the belly and spine, helps maintain abdominal pressure and provides stability
What are the benefits of abdominal exercises?
The benefits of improving abdominal muscle strength from exercises include:
- A good posture
- Balance and stability in movement
- Reduced risk of falls in seniors
- Reduced risk for back pain
- Better performance in sports
- Firm and toned torso
Do abdominal exercises flatten your stomach?
Abdominal exercises strengthen the abdominal muscles but cannot flatten the stomach without fat loss from the belly. Losing fat from the belly requires a combination of a healthy diet, aerobic exercise and weight training.
There are two kinds of belly fat:
- Subcutaneous fat that is found under the skin
- Visceral fat that is inside the abdominal cavity
Of the two types of belly fat, visceral fat has a far greater risk for developing diabetes or heart disease. Losing belly fat promotes good health as well as a flat stomach.
How often should you exercise your abs?
Like all muscles, abdominal muscles also require recovery time after workouts. Overworking the muscles can lead to muscle strains and injuries. After intensive workouts, it is generally good to wait for 48 hours before targeting the same muscle group. Abdominal exercises are most effective if done two to three times a week.
![](https://images.medicinenet.com/images/quiz/benefits-of-walking/benefits-of-walking-s-1.jpg)
QUESTION
Walking can maintain your body weight and lower many health risks. True or false? See AnswerWhat are the best abdominal exercises?
A study sponsored by the American Council on Exercise compared 13 most common abdominal exercises and ranked the most and least effective. The study had 30 healthy adults in the ages between 20 and 45 who went through several exercises in the gym and at home.
Electromyography equipment monitored the muscle activity during exercise. The exercises were ranked higher the more f they stimulated the rectus abdominis and internal and external obliques.
The top five abdominal exercises that strengthen rectus abdominis according to the study are:
- Bicycles crunch: Like abdominal crunches performed on the back, but you lift and move your legs in a pedaling motion
- Captain’s chair: A piece of gym equipment allows you to brace your back against a pad while holding yourself aloft on your elbows, which are placed on the chair arms. This allows you to swing your legs freely, lifting them to work your abdominals.
- Crunches on exercise ball: Crunches done on a large inflatable yoga ball may be easier on your back than crunches performed with your back on the floor
- Vertical leg crunch: Keep your back on the floor as you lift your legs vertically, and then lift your shoulders off the floor toward your extended legs for a full rep
- Torso track: Performed on your knees, often with a wheel or other piece of equipment that allows you to lean forward and slide out to straighten your body, and then come back to your knees for a full repetition.
The top five abdominal exercises that strengthen the obliques are:
- Captain’s chair
- Bicycle crunch
- Reverse crunch: Like a typical abdominal crunch, but the shoulders stay flat on the floor and the motion involves bringing your knees to your chest with each rep.
- Hover: Assume a plank position, either on your hands or elbows, as if you’re about to do a pushup, but hold the position to strengthen abs.
- Vertical leg crunch
Always check with your doctor before starting any exercise routine, and research how to properly perform these exercises.
Health News
- One Death, 10 Hospitalizations in Listeria Outbreak Tied to Peaches, Plums
- Charity Scams Get Active Over the Holidays: Expert Tips to Avoid Them
- Too Few Seniors Get Follow-up Care After a Serious Fall
- AI Could Predict a Nonsmoker's Risk for Lung Cancer
- Breast Cancer Rates Higher in Urban vs. Rural Areas
More Health News »
Health Solutions From Our Sponsors
https://www.acefitness.org/about-ace/press-room/press-releases/246/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises/
https://efm.net.au/benefits-of-abdominal-workouts/
Top What Are the Best Abdominal Exercises Related Articles
8 Effective Exercises to Burn Stomach Fat
One can lose stomach fat by adhering to a strict diet plan, exercise regime, and lifestyle modifications. It’s normal to want to get rid of stomach fat fast, but it is not possible to reduce fat. Hence, losing stomach fat requires a mix of various exercises such as resistance training or high-intensity aerobic exercise, along with a healthy diet, which help lose body weight, including stomach fat.Abdomen Picture
The abdomen (commonly called the belly) is the body space between the thorax (chest) and pelvis. See a picture of the Abdomen and learn more about the health topic.Abdominal Pain
Abdominal pain can have many causes that range from mild to severe. Some of these causes include bloating, gas, colitis, endometriosis, food poisoning, GERD, IBS (irritable bowel syndrome), ovarian cysts, abdominal adhesions, diverticulitis, Crohn's disease, ulcerative colitis, gallbladder disease, liver disease, and cancers. Signs and symptoms of the more serious causes include dehydration, bloody or black tarry stools, severe abdominal pain, pain with no urination or painful urination. Treatment for abdominal pain depends upon the cause.What's Causing Your Abdominal Pain?
In general, abdominal pain, which may be in the lower left or right of your abdomen, is a symptom of many possible conditions including appendicitis, ulcers, irritable bowel syndrome, indigestion, and others. It may accompany constipation, diarrhea, vomiting, and other symptoms. Find out the potential causes of pain in the abdomen and learn when you should see a doctor.Belly Fat Quiz
Did you know there is a medical term for belly fat? Find out what it is and learn why getting rid of belly fat may be the best thing for your health. Take the Belly Fat Quiz.What Is the Best Exercise to Get Rid of Love Handles?
Love handles refer to the layers of fat present around the middle (waist) of a person’s body. To get rid of love handles, you need to achieve overall fat loss from the body. Perform regular cardio workouts such as walking, jogging, running or dancing.Children's Abdominal Pain
Abdominal pain in children can be more than just a tummy ache. What are the common causes of abdominal pain in children? Learn about pediatric abdominal pain symptoms and treatments for stomach pain in children.Health and Sex: Exercises for Better Sex
Want to get more out of your time between the sheets? Add these exercises from this WebMD slide show to your workout routine. They're good for both men and women.Kegel Exercises for Men
Kegel exercises can help a man regain bladder control and help with urinary incontinence. Kegel or pelvic muscle exercises are discrete exercises that strengthen the perineal or pubococcygeus muscles. Kegels help to strengthen the muscles that control urination and improve erections. These exercises are often recommended to patients with weakened pelvic floor muscles such as patients with diabetes, patients having had a prostate surgery in the past such as a radical prostatectomy, or obese patients.How to Lower Blood Pressure: Exercise and Tips
Trying to lower high blood pressure (hypertension)? Discover exercises good for lowering blood pressure, along with other lifestyle changes and medications to prevent high blood pressure.12 Types of Plank Exercises
A plank exercise is a form of core strengthening exercise. This exercise strengthens the body muscles, maintain our posture, and support our spine. Some types of planks also help increase your endurance.What Are 7 of the Most Effective Exercises?
The seven most effective exercises are swimming, tai chi, resistance training, walking, kegels, active lifestyle, and sneak exercise into your daily life.What Is the Best Exercise for Back Pain?
We are often a bit negligent toward our back while doing chores or physical exercise. While the causes for back pain may vary, regular exercise and maintaining a healthy weight are crucial for keeping the back healthy.What Is the Best Time of Day to Exercise?
Exercise is one of the best things you can do to boost the health of your body and mind. The best time of day to exercise is whenever is best for you.What Is the Most Effective Core Exercise?
The core is a collection of muscles that stabilize, rotate and move the spine. A healthy core translates into a stronger lower back and better balance. The most effective core exercises are dead bug, side plank, front plant, vertical leg crunches, flutter kicks, Russian twists and the hollow body hold and hang.