The abdominals consist of three distinct muscle areas. The inner and outer abdominal walls function to stabilize and flex the spine. The internal/external obliques control rotational movements around the trunk. You can incorporate all of these muscle areas from a supine, seated, prone or even standing position.
Supine Ball Bridge/Crunch
A supine ball bridge/crunch combines to recruit the inner/transverse abdominals and outer/rectus abdominals. Set yourself up by sitting on top of a physio ball. Walk your feet out away from the ball until your torso ends up horizontal to the floor. Hold a contraction in your abdominals and gluteals for about 20 to 25 seconds.
Walk your feet back toward the ball until your lower spine is situated on top of the physio ball. You immediately go into a crunch by curling your shoulder blades forward. Perform crunches until your abdominals are at total fatigue.
Execute two 25 second ball bridges and two sets of ball crunches. Be careful not over arch your lower back during the ball bridge. Keep your head still during the crunch motion.
Seated Ab Crunch Machine
An abdominal crunch machine allows you to work the rectus abdominals with resistance. Sit with your legs at a right angle and feet flat on the floor. Your fingers should lightly grip the handles while your arms are placed at a right angle.
Your abdominals contract to initiate the movement. As the abs tighten, move your fingers down through the handles lightly. Your maximum range of motion is determined by how much you can sink your rib cage down and squeeze your abdominals. Perform as many reps as proper form will allow. Do not pull too hard from your upper body.
Prone Elbow to Arm Planks
Planks force you to engage the transverse abdominals from a prone position. Begin with your forearms flat on the floor, arms are a right angle. Your back and legs are straight with your heels propped up. Hold the elbow plank for about 5 seconds.
Get yourself into a straight arm position. You accomplish this by getting your hands flat on the floor. Spend 5 seconds in the arm plank. Keep alternating from elbow to arm planks every 5 seconds. Cease the exercise once you can longer maintain your trunk stabilization.
References
- "The Nautilus Book"; Ellington Darden; 1990
- "Functional Training: Everyone Guide to the New Fitness Revolution"; Rosemarie Alfieri, Vern Gambetta; 2001
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