If you have performed countless crunches or sit-ups with little benefit or if you are bored and uninterested with your abdominal routine, join in on some new and exciting abdominal exercises designed to get you back on track. To help you out, here is the first of our two-part series designed to provide variation and effectiveness to your abdominal workout.

Rope Crunches

Start by placing a rope handle on a weight machine and place an exercise mat on the floor in front of the machine. Facing away from the weight stack, reach slightly behind your shoulders and grasp the end of the ropes in each hand. Hold the ropes tightly against the fronts of your shoulders and kneel down onto the exercise mat. Stay in this kneeling position and perform abdominal crunches by curling your trunk forward towards your knees. Use a weight that allows you to complete 15-20 repetitions. Perform this exercise in a slow and controlled manner. You should feel your abdominals and not your lower back.

Ball Trunk Rolls

Start by kneeling on an exercise mat with your hands on a stability ball directly in front of you. Keeping your torso and your arms straight, slowly roll your arms forward along the ball until your head is within inches of the ball. Once in this position slowly return to the starting position ensuring that your torso remains straight. Do not be surprised if you cannot perform many repetitions, start off slowly and progress at your own pace. Not only is this one of the best abdominal exercises, it is also one of the best exercises for all of the muscles around your trunk and mid-section.

Ultimately, the key to improving your mid-section is consistency and variation. Perform your abdominal routine a minimum of three days each week, but try to avoid getting into a rut by performing the same exercises all of the time. Variation will prevent adaptation and provide you with better results, while also keeping you motivated by making your routine fun and exciting. Remember, though, carving out that six pack means more than just abdominal work. Make sure you also do cardiovascular exercises a minimum of three times each week and concentrate on having a balanced diet. Always contact your doctor before starting an exercise program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.