The major muscles surrounding the stomach include the rectus abdominis, transversus abdominis, internal oblique and external oblique. These muscles protect the stomach and other internal organs, help stabilize the spine and move the torso in various directions. You can perform resistance exercises to effectively strengthen these muscles.
Crunches
Crunches use your body weight to provide resistance against your effort to flex your trunk forward. They strengthen all of the major muscles of your abdomen. Start by lying on your back with your knees bent and feet elevated. Lift your shoulders off the ground about halfway to your knees, hold for a second and slowly lower back down. Repeat for your desired number of repetitions. Add extra resistance by holding a weighted object over your chest during the exercise.
Front Plank
The front plank is an isometric exercise used by many yoga practitioners. There is no shortening and lengthening muscular movements during the exercise, but the abdominal muscles contract continually to hold the body off the ground. Start by lying face down with your elbows on the ground below your shoulders and toes about 6 inches apart. Press into the ground with your elbows and toes to lift your legs and torso. Hold for at least 10 seconds and then relax. Keep your head, spine and legs aligned horizontally during the exercise.
Leg Raises
Leg raises focuses on the rectus abdominis muscle, which helps flex the hip joints. Lie on your back with your legs extended and feet together. Then repeatedly raise your legs to vertical and slowly lower them back down. Keep your legs as straight as possible throughout the movement.
Side Plank
The side plank exercise is similar to the front plank, but strengthens the oblique muscles on either side of your abdomen. Start on your side with your elbow on the ground below your shoulder and legs extended and stacked on top of each other. Push your legs and trunk off the ground with your elbow and bottom foot. Hold for 10 seconds or more before relaxing. Be sure to repeat the exercise on the opposite side.
Weighted Twists
The oblique muscles also function to rotate your torso from side-to-side. Weighted twists provide resistance through this range of motion. Sit upright with your legs extended forward and hold a weighted object, such as a medicine ball, in front of your stomach. Slowly twist to the right and left, always keeping the weighted object in front of your belly. Continue twisting without pausing for your desired number of repetitions.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- Get Body Smart: Muscles that Act on the Abdomen
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