The stomach area is made up of six muscles that form three basic sections: the upper abs, the lower abs and the obliques, or sides. These muscles work together to provide stability for the trunk of the body. In addition, they provide the support needed for most of the movements of the body. Based on the responsibility of abdominal muscle group, it is important to effectively train all sections of the abs to ensure no muscular deficiencies occur.
Crunches
Crunches work the upper abdominal muscles. To perform crunches, start by lying face-up on the ground. You can place a mat or pad under your buttocks for additional support. Then, bend your knees to a point that your feet are about 12 inches from your buttocks and place your palms down on your thighs. Slowly slide your palms up to your knees by lifting your shoulders 4 to 6 inches off the ground. Keep your arms straight and do not lift your lower back. Return your palms to their starting position to complete the first repetition. Repeat for the desired number of repetitions.
Abdominal Trunk Twists
Abdominal trunk twists work the obliques, or sides of the abs. To start, lie face-up on the ground and raise your feet off the ground about 6 inches, keeping them together. In addition, cross your arms over your chest so that both elbows are pointed straight up in the air. While bringing your right knee up to a 90-degree angle, raise your shoulders off the ground 4 to 6 inches and slightly twist your upper body so the your left elbow touches your right knee. Return your body to the starting position, with your feet off the ground, and repeat the movement sequence with the left foot and right elbow. Once both sides have moved, you have completed one repetition. Repeat the movement sequence for the desired number of repetitions.
Planks
To get into a plank, or bridge, position, start by lying on the ground, face-down. Your feet should be perpendicular to the ground and your toes should be the only lower-body part touching the floor. Bringing your arms under your chest, keep your hands and forearms on the ground. Raising your body off the ground, put your weight on your forearms and toes. Next, tighten your core muscles, or abs, and gluteal muscles to maintain a stable body position. Hold that position for the desired amount of time. Each time you hold the plank position counts as one repetition.
Toe Touches
Toe touches can quickly fatigue your abdominal muscles. For these, start by lying on your back with your feet together, raised to about a 45-degree angle off the ground. Then raise your arms so that you are pointing at your feet. Once in this position, lift your shoulders off the ground so that you can touch your toes with your fingers. Be sure you do not move your feet to your hands and do not raise your lower back, or shrug your shoulders forward to help touch your toes. Slowly lower your shoulders back to the ground and repeat. Keep your feet in the air until you have completed your desired number of repetitions.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
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