Most Effective Abdominal Exercises

The Plank




                                Performed correctly:

  1. Start by placing your forearms and toes on the ground.
  2. Push off the ground, resting on your toes and elbows. Ensure your back is straight and parallel to the floor.
  3. Hold this position for 30 – 60 seconds, keeping your back straight and  parallel to the floor.
  4. Take a 1 minute break,and repeat 3-4 times.

V-Up







                                   Performed correctly:

  1. Start position: Lie with back onto floor or bench with knees bent and hands extended. Head should be in a neutral position.  
  2. .Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Simultaneously raise legs up off the floor such that arms and feet slightly cross over. Hold for 2 seconds. 
  3. Slowly lower legs and arms as far as your abs have strength for, and repeat for 12-16 reps.

Decline Hip thrust




    Performed correctly:

  1.  Lie on a decline bench with your head at the top and feet towards the floor.
  2. Keeping your legs semi straight curl them up towards your head and try to curl/thrust your hips up off the bench when you reach the top.
  3. Slowly unwind, lowering your legs to approximately halfway down towards the bench.
  4.  Repeat for 12 – 16 repetitions, keeping your legs in control at all times. 

                            Note: Don't arch your back during this exercise.




Hanging Knee Raise 




                                                        Similar to ‘Vertical Hip Raise’

                                                              Performed correctly:

  1. Begin hanging from the bar with your arms straight.
  2. Bring knees up with hip flexed at approximately 90°.
  3. Slowly lower legs, ensuring rest of the upper body remains stable.
  4. Repeat for 12 – 16 repetitions.
Note:Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn 

in towards spine) throughout the entire movement.



Mountain Climber



                                            Performed correctly:

  1. Starting position: Assume a push up position on your hands and knees.
  2.  Raise your right arm and left leg out simultaneously and hold for three seconds.Lower both slowly.
  3. Return to the starting position, and repeat movement with opposite leg and arm.
  4. Alternate from side to side, for 12 – 16 repetitions.
Oblique Crunch





                                              Performed correctly:

  1. Start by placing your left foot over your right knee and place your hands behind your head.
  2. Lift your shoulders up off the ground and twist so that your right elbow tries to touch your left knee.
  3. Return to the starting position slowly, and repeat according to the required repetitions.


Elbow Stabilization (Extremely effective!)



a)Beginner
                                              Performed correctly:

  1. Form a plank position with your elbows and your feet keeping your body parallel to the floor.
  2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
  3. Hold for a count of 2 and then return to the starting position and repeat with the other arm,
  4. Repeat for 12 - 16 repetitions.

(b)Advanced

                                            Performed correctly:

Once you have mastered (a), do this exercise with light dumbbells in each hand.
Do the same steps as above , except you will be starting from a 'push up' position.


 Note:This is an excellent exercise which will really strengthen your core.
However to get maximum benefit, you must attempt to stabilize your entire body during the  movements of this exercise.