In exercise science, the midsection of the body is referred to as the core and is comprised of four muscles: the transverse abdominis, the internal abdominal oblique, the external abdominal oblique and the rectus abdominis. Each of these muscles have different functions, such as twisting or bending, and are strengthened through different movements.
Guidelines for Exercise
In general, all exercise is performed repeatedly to challenge or strengthen a muscle or group of muscles. One cycle of a movement is called a repetition or "rep" and groups of repetitions, performed without interruption, are called "sets." Each repetition of an exercise should take one to several seconds to complete and should be performed with control. While exercising, exhale on the contraction part of the exercise and inhale during the relaxation phase.
Abdominal Vacuum Exercise
Get ready by standing upright with your feet shoulder-width apart, your knees slightly bent, your arms extended outward and your abdomen relaxed. Perform the exercise by drawing your abdomen in and holding this position for one second then releasing your abdomen to the relaxed state. Repeat this cycle 15 times to complete the first set, then rest 15 seconds before performing two more sets.
Side Lying Plank Exercise
Perform this exercise by lying on your side. Place your forearm under your shoulder, perpendicular to the body, and place your upper leg on top of your lower leg. Draw in the abdomen and straighten your knees and hips. Raise your body upward by straightening at the waist. Hold this position for 10 seconds then lower your body to the starting position. Repeat the exercise five times on the left side then roll over and repeat the exercise five times on the right side. Rest for 15 seconds then repeat the pattern two more times.
Oblique Sit-Up Exercise
Lie on your back with your right foot flat on the floor, cross your left leg over your right leg so your left foot rests on your right knee. Place your hands behind your head and draw your abdomen in. Perform the exercise by lifting the right shoulder so the right elbow moves toward the left knee. Hold this position for one second then return to the starting position. Repeat 15 times on the first side then switch leg positions and repeat 15 times on the other side. Rest for 15 seconds then perform two additional sets.
Crunch Exercise
Lie on your back with both knees bent, feet flat on the floor, hands crossed over your chest and abdomen drawn in. Using the abdominal muscles, lift your shoulders as high as possible from the floor then return to the starting position. Repeat this exercise 25 times in each set. Rest for 15 seconds between sets then perform two additional sets.
Leg Raise Exercise
Lie on your back with your hands under your buttocks and your abdomen drawn in. Keep your knees straight while slowly lifting your feet 1 inch from the floor. Hold this position for 10 seconds, then slowly lower your feet to the floor. Repeat this exercise 15 times then rest for 15 seconds before performing two additional sets.
Progression
Perform this series of exercises three to five times per week and your core will become strong. As your strength and stamina advance, increase the number of repetitions in each set, the number of sets, or both. Over time, it is important to add variation to an exercise program by adding new exercises, changing the order of the exercises, adding other types of exercise, working out with a friend or joining a gym.
References
- Bodybuilding.com: Abdominal Muscles
- "Manual of Structural Kinesiology"; R.T. Floyd and Clem Thompson; 2004
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