Abdominal muscles with sufficient muscular strength and endurance are important in maintaining functional posture. Paul Check, founder of the Corrective High-performance Exercise Kinesiology Institute, advises strong abdominal muscles will reduce injury throughout the entire lower extremity by reducing anterior pelvic tilt. Improve your six-pack muscle, obliques and your body's natural girdle (transverse muscle) with fast and easy exercises you can do at the gym or at home.
Floor Crunches
Any type of crunch will engage your rectus abdominus, the six-pack muscle. The primary function of this muscle is to flex your trunk or bring your torso and pelvis toward each other. This muscle is commonly referred to as upper abs and lower abs. When you stabilize one half of your trunk and move the other, you are focusing on the moving half of your rectus abdominus. Basic crunches focus on your upper abs while reverse crunches primarily engage your lower abs. You may also do double crunches where you draw your bent elbows toward your bent knees, keeping the central part of your back on the floor.
Bicycle crunches activate your six-pack muscle as well as your obliques, found on the sides of your torso. You bring one bent elbow to the opposite bent knee while your legs bend and straighten as if riding a bike.
Floor Crunches with Weights
Increase the resistance of your crunches by using a 6-lb. ball, a 10-lb. weight plate or even a gallon of water. While you do a basic crunch for your upper abs, hold the weight above your chest with straight arms. You may have to rest more often as your neck muscles fatigue because you are no longer supporting your head with your hands. Perform reverse crunches with a small weighted ball between your thighs, knees bent.
Rotating Exercises
Focus more on your obliques with rotation exercises, as this is one of the main functions of your internal and external obliques. Sit with your knees bent, heels in contact with the floor. Lean back to a 45-degree angle, arms outstretched in front of you, fingers clasped. Draw your palms to the left, then to the right in a single motion, rotating from your torso. You may also hold a weight plate or gallon water jug close to your trunk and rotate side to side.
Transverse Exercise
Your transverse abdominal muscle is solely responsible for compressing your abdomen. This muscle enables you to draw your navel toward your spine, a very important action for many weight training exercises. Lie down with your knees bent, feet flat on the floor. Place your palms on your tummy. Suck your navel toward your spine and hold for five seconds, breathing normally. You may also do this exercise standing up against a wall.
References
- "Equal, But Not the Same-Considerations for Training Females": The C.H.E.K. Institute; 1997
- "Personal Trainer Manual"; American Council on Exercise; 1997
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