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The Top Five Exercises for Your Rectus Abdominus
1. Bicycle Maneuver. Lie flat and press your lower back to the floor. With hands beside head, bring your knees to 45-degree angle & begin a pedal motion by touching opposite elbow to opposite knee, alternating each side.
2. Captain's Chair. Stand on chair and grip handholds to stabilize your upper body. Press your back against the pad and slowly lift knees towards your chest. Don't arch the back! Click here for picture.
3. Exercise Ball. Lie face-up on ball and either cross hands over chest or place them behind your head. Contract your abs and lift your torso slightly off the ball, pulling the bottom of your ribcage down toward your hips. For beginners, place the ball under the upper part of the back. For advanced, the ball should be under lower-mid back.
4. Vertical Leg Crunch. Lie flat and press your lower back to the floor. Put hands behind head and extend legs straight up with knees crossed. Contract abs and lift your torso towards your knees. Keep abs flat throughout the movement and don't hold your breath!
5. Torso Track. Holding the padded handles, slowly push forward, engaging your abs to support your body. This is a difficult exercise that can easily strain your back, so only go forward as far as you can without arching the back.