The abdominal muscles consist of three components. The rectus abdominis forms the long sheet that stretches between the lower chest and pelvis, the external obliques connect at both sides along the rib cage, and the internal obliques lie underneath these. The abdominal muscles are responsible for the flexing of the spinal column and bending about the sides, as well as overall stability of the core.
Abdominal training improves core strength and stability, and can lead to a development of the muscles, a six-pack occurring when the tendons stretching across the rectus abdominis appear as separations. This typically requires a low body fat to be visible, however.
Planks
Planks are a popular exercise to train the abs. Not only do they target both the rectus abdominis as well as the obliques, but they are also the safest. Most ab exercises involve a bending motion that curves the spine, often exacerbating the potential for lower back injury, but planks alone do not, as they are a static stretch. Planks are performed by lying on the ground face down, with your forearms on the ground and elbows at 90 degrees. Slowly lift your weight up onto your forearms and toes, so that the bulk of your body is suspended in the air. Hold this pose and contract your abs to maintain stability. Slowly inhale and exhale while keeping this position, and do not let your back arch or drop. Hold for as long as possible then rest and repeat.
Crunches
Crunches are a surprisingly dangerous exercise when performed incorrectly, as they put the lower back and spine at risk. To correctly perform a crunch, lie on your back on the floor with knees in the air and bent at 90 degrees. Slowly contract your abs and bring your elbows toward your knees, pause briefly at the top, and lower back down. Each rep of the exercise should take about five seconds -- two up, one pause, two down. This not only ensures safety but targets the abs more directly. Like any muscle, the longer the contraction is held, the more it is stressed. Avoid arching or rounding the back, and do not swing your body upright. Keep the position of your back and legs a constant and only contract the abs. Crunches can also be performed for the obliques by contracting one side at a time. Bring one elbow to the knee of the same side, or to the opposite knee for a crossover crunch.
Leg Lifts
To perform these correctly, focus on contracting the abs and not letting the pelvis do the work. Hang from a pull-up bar, use arm straps if necessary, and let your legs hang below you with feet together. Slowly raise your feet in front of you up toward the ceiling until they are perpendicular to your body. Hold this pose and slowly return them. These too should take a count of three to five seconds. Leg lifts can also be performed lying on the ground with your back flat and legs outstretched. Hold on to something with your hands behind your head for best results, or place your hands under your waist.
Additional Exercises
Weighted crunch machines are a way to train the abs, but you must maintain proper form or they are exceedingly dangerous to the back. Note as well that weighted movements tend to make the abdominal region thicker and more defined, often giving the appearance of a wider waistline. There are many other complex ab movements that target both the rectus abdominis and the obliques, though they often require great core strength and stability. Some of these include hip thrusts, dragon flags and reverse crunches. To see your abs, you must be of a low enough body fat. Training the muscles will do little to reduce this. You must follow a combination of diet and exercise. The abs are relatively small muscles, and they can be trained multiple times per week without fear of overtraining.
Member Comments