Exercising your abdominal muscles benefit you more than just making you look good with your shirt off. Strong abdominal muscles, the rectus abdominus, transverse abdominus and internal and external obliques, help give a level of protection for your internal organs, help you stabilize your spine and give you the ability to move your upper bodies, according to the University of New Mexico.
Straight Arm Crunches
Lie on your back on a mat or carpet to help provide some cushion for your lower back. Bend your knees to a 45-degree angle and keep both feet flat on the floor, about shoulder width apart. Relax your arms straight out to your sides. Use your abdominal muscles to press the small of your back into the mat or carpet. Lift your head and shoulders off the ground while at the same time lifting both arms straight out in front of you, according to ShapeFit.com. Be sure to keep your neck straight throughout this exercise. Try to lift your upper body until your hands pass your knees.
Abdominal Crunches
The website HowToBeFit.com notes that this exercise works on your upper and middle abdominal muscles. It is performed by lying on your back with your knees elevated to a 45 degree angle and both feet flat on the floor. The website suggests that your heels should be 10 to 15 inches from your pelvis. While performing this exercise it is ok to either hold your arms crossed on your chest or place your hands beside your ears. Be sure not to use your arms to pull your head off the floor since this can increase the level of pain in your neck. Lift your upper body and head off the ground and curl your upper body to lift your head and shoulders off the ground. Be sure to keep the small of your back pressed against the mat or the floor.
Abdominal Pelvic Raises
Begin this exercise by lying face-down on a mat or carpet with both elbows and forearms on the ground and your elbows in line with your shoulders. Lift your body off the ground while keeping your feet close together and your toes on the ground. Be sure to keep both legs straight so that the only parts of your body touching the ground are your toes, elbows and forearms. From this position lift your hips and pelvis toward the ceiling while focusing on your abdominal muscles to lift the hips.
Member Comments