Not just sit ups, these are 5 exercises to build abdominal muscles

Building abdominal muscles is not as easy as forming other body parts. However, maybe women should surrender to the fact that men are superior in this regard. Women may have to be extra hard in building abdominal muscles, but it can still be achieved with the right and routine exercise, and high commitment.

Traditional abdominal exercises such as sit-ups and crunch often used in the hopes of gaining a strong core and building abdominal muscles sixpack, however, this is just a bad method. If you do sit-ups continuously, you will not get definite results in building abdominal muscles. Apart from that, doing sit-ups in excess can also be harmful to your spine. Then, what are the correct and effective abdominal muscle building exercises? Let's take a full look below!

How to form abdominal muscles

1. Spiderman plank crunch

http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion

All you have to do is:

• Start in a normal plank position with your arms on the ground and body perfectly straight.
• Bring your right knee forward toward your right elbow, then return to the plank position.
• Repeat bringing your left knee toward your left elbow.
• Do up to 10 complete reps (1 rep = right-left side).

Doing the plank is the only exercise that engages your entire core. You train the front and back abs at the same time without having to use any equipment. This exercise also touches your rectus abdominis, obliques, and lower back. This is a simple exercise that you can do anytime and anywhere.

2. Cable rotation

http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion

All you have to do is:

• Stand holding the rope with your hands in front of you, just below shoulder level.
• Keep your arms still and straight by locking your abs, then rotate your upper body to the left, then back to center, and then right, then back to center again.
• Do it for a set of 10 complete reps.

This move is really a specific sport that targets the obliques, so it is great for golf, tennis, baseball, and other racquet athletes. Doing exercises that are close to the type of sport you are doing can be of great benefit to you.

3. Bicycle crunch

http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion

All you have to do is:

• Lie on your back with your hands behind your head, and your feet raised, then bend over to about 90 degrees.
• Switch sides by bringing your right elbow toward your left knee, then your left elbow toward your right knee, holding for 60 seconds.
• Try to hold the crunch for a count of two on each side, so that you are slower and more concentrated on the movement.

With this gesture, you can target three main areas at the same time. Combining crunches with side-to-side movements can target the obliques, as well as the lower abdominal muscles.

4. Cross crunch

http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion

All you have to do is:

• Lie on your back with your arms and legs diagonally outward, so that your body forms an “X”.
• Keeping your arms and legs straight, then bring your right hand toward your left leg, then your left hand toward your right leg, then lift your head, neck and shoulders off the ground.
• Do one complete set or 10 reps.

This is a simple and safe exercise, because you get support from the ground. With your feet raised off the ground, you can target your lower abdominal muscles. And because you're starting at a certain angle, you're also targeting the obliques and rectus abdominis.

5. Swiss-ball rollout

http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion

All you have to do is:

• Kneel on the mat with your hands holding the stability ball.
• Keeping your back straight and holding your stomach, then roll the ball as far as you can, then roll the ball back to the starting position.
• Do two sets of 10 rolls each.

This step is like ab wheel, however, it is safer and easier to perform, especially on the lower back. This targets your rectus abdominis. If you want to add other elements, like rolling the ball at 45 degrees left and right will target the obliques as well.

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