Few areas of the body receive as much attention in diet and fitness than the abs. More than any other body part, the abs are the measure many use to decide health and beauty. But flat, strong abs isn't just about being able to wear a swimsuit on the beach. The abdominal muscles play an important role in movement and supporting the upper body. Part of the overall core, the abdominal muscles include the rectus abdominus, internal obliques, external obliques and the transversus abdominus.
Myth of Spot Reducing
Many erroneously believe that sit-ups and crunches are the key to losing belly fat. The truth is that when it comes to losing fat, diet and cardiovascular exercise are more effective. Ab exercises are helpful in toning and strengthening, which gives the midsection the six-pack ab definition. It is possible to do ab exercises and have sculpted abs, but not see them if there is belly fat.
Exercises for Rectus Abdominus
The rectus abdominus is a set of muscles that run from your ribs down to your pubis. It's the muscle that gives the washboard appearance when sculpted. According to the American Council on Exercise, the No. 1 exercise for the rectus abdominus is the bicycle. Laying on your back on the floor, put your hands behind your head to support the neck. Lift your feet off the floor and pedal them, extending one leg out while pulling the other knee in. Lift and twist your upper body as if you're trying to touch your elbow to the opposite knee. For safety, you don't pull on your head and neck with your hands. Further, if you have any lower back strain, pedal your feet toward the ceiling. As your abs get stronger and you can keep your lower back on the floor, pedal the legs parallel to the floor.
Exercises for Obliques
The internal and external obliques run along side the body and assist in rotation. The American Council on Exercise reports that the captain's chair is the best exercise for the obliques. The captain's chair requires equipment usually found at a gym. It requires you to support your body using your forearms, while your lower body hangs down. The exercise involves lifting your knees to your chest and then lowering in a slow, controlled motion. If you don't have access to the captain's chair equipment, bicycles were rated No. 2 for oblique strengthening.
Back Exercises
The back muscles are equally important as abdominal muscles for health and good posture. In fact, having strong abs but a weak back is a recipe for back problems. All abdominal workouts should include exercises for the back such as the lumbar extension. Lay prone on the floor, keeping your head and neck in line with the spine by looking down at the floor. Beginners start with hands resting next to the shoulders. Lift your head and shoulders. Think about extending the spine more than lifting up. You can keep your hands on the floor for support, but don't use them to push you up. If you have a strong back and no back pain, you can also lift your feet off the floor. When doing this, focus on extending your feet back as opposed to raising them up. You can also extend your hands out above your head into superman pose. Hold the position for three to six breaths. As you get stronger, you can do lifts in which you rise up and down 10 to 15 repetitions in slow, controlled movements.
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