Ab Workouts

strong coreThe abdominal muscles are the muscles located between the ribs and the pelvis on the front-side of the body. These muscles support the trunk, help movement, and hold organs in place by regulating internal abdominal pressure.

It is always recommended to consult a doctor before starting new physical activity such as ab workouts.

The four main abdominal muscles are:

  1. Transversus Abdominis
  2. External Oblique Muscles
  3. Internal Oblique Muscles
  4. Rectus Abdominis

Transverse Abdominis

The transverse abdominis is a muscle layer of the anterior and lateral (front and side) abdominal wall. It is the deepest muscle layer. It is considered by most fitness instructors as a very important component of the core. It is the deepest of the abdominal muscles and as such can't be seen.

As the name suggests it runs across the abdomen. It is habitually referred to as your natural strap since its only work is to support your lower back and pull in your belly button, like a belt.

Its function is to maintain tone of the abdominal organs. When one side engages, it bends and rotates the body to the side. Each time we employ deep breathing, the muscle is involved. Coughing, Throwing up, defecating etc bring this muscle function into play.

Transverse abdominis function has interplay with many core components including the spine, and the muscles surrounding the spine, and the other abdominal muscles as well.

Proper workout of these muscles enhances the definition in your abs. Ab workouts give functional and aesthetic advantages.

Transverse Abdominal Exercises

  • Prone Plank
  • Stability Ball Bridge
  • Swiss Ball Rollout
  • Swiss Ball Jackknife

Internal Obliques

The internal oblique muscles are the transitional muscle of the abdomen, lying deep below the external oblique and just above the transverse abdominal muscle.

The internal abdominal oblique muscle is an opposing force to the diaphragm. It reduces the upper chest cavity volume at the time of exhalation. The chest cavity is pulled down to increase lung size, as the diaphragm contracts.

The reduction of this muscle rotates the trunk and bends it sideways by pulling the mid-line and rib cage towards the lower back and hip.

Internal Oblique Exercises

  • Reverse Twist
  • Side Crunches
  • Bicycle Crunches
  • Standing Side Bends
  • Crunches with Leg Raises

Core exercises will tone and define the internal obliques. Keep your internal obliques physically powerful to maintain a narrow waist and keep your back healthy.

External Obliques

The external abdominal obliques are two thin, broad, superficial muscles. They lie on the lateral sides of the abdominal area of the body.

Contraction of these muscles at times results in different actions. They are known for their lateral flexion and rotation of the trunk recognized as a side bends.

The external obliques are named from their position in the abdomen external to the internal abdominal obliques.

The total abdominal development is both practical and striking. The helps to perform any unevenly weighted activity that includes most of the things you do every day. They also give the "V" outline that frame the lower abs; finding the right ab workout, can perk up both the form and function of your core muscles.

External Oblique Exercises

  • Dumbbell Side Bends
  • Side Jackknife
  • Plate Twist
  • Windshield Wipers
  • Bicycle Crunches
  • Oblique Crunch
  • Captain's Chair Leg Lifts

ab coupleRectus Abdominis

The rectus abdominis muscles, generally known as the “abs,” are a pair of long, flat muscles that pull out vertically along the entire length of the abdomen.

The muscle, also known as the "abdominals or abs," is a paired muscle running perpendicularly on each side of the anterior wall of the human abdomen.

These are important muscles for maintaining good posture. The lumbar spines flexibility is controlled by these muscles. Breathing is partially controlled by this muscle.

They help the diaphragm to exhale air from the lungs. They also protect the internal organs from potential damage.

Your abdominal muscles support your body as you move throughout the day. The rectus abdominis is referred to as the "six pack." This muscle responds to work out with improved potency and you can carry out stomach strengthening exercise on a regular basis. As your power improves it, increase the number of sets and cuts your amount of rest between sets.

Man Doing Sit-UpsYour rectus abdominis directs the movements of your pelvis, which influences the curvature of your spine.

This muscle starts on your ribs and joins at the bottom of your pelvis. As this muscle runs the length of your stomach, full range of motion movements are most useful to strengthen and tone the rectus abdominis.

To reinforce this muscle, do exercises that cut down the expanse between your ribs and pelvis.

Rectus Abdominis Exercises

  • Sit-ups
  • Stability Ball
  • Static

This muscle activates when performing crunches as it brings the rib cage and the hips together and arches the spine.

Ab workouts are the most popular exercises for home routines because everybody wants to get a flat stomach and they are easy to train at home. It is true that our society today is becoming more and more conscious about beauty and health. Consequently, there has been an increased focus on exercises and fitness programs.

 

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