The abdominal muscles consist of four main muscle groups: the transversus abdominis, rectus abdominis and external and internal oblique muscles. The rectus abdominis is located between the ribs and the pubic bone; the external obliques are on both sides of the rectus abdominis; the internal obliques are inside the hip bones; and the transversus abdominis is beneath the internal oblique muscles. To get a proper abdominal workout, all four of the muscle groups must be worked.
Transversus Abdominus
The transversus abdominis stabilizes the trunk and maintains abdominal pressure. According to PregnancyInfo.net, this is the muscle group that should be targeted most if you want a flatter stomach. The transversus abdominis is worked every time you hold your stomach in. Some exercises for this group include scissor kicks, lifted leg push-ups and pelvic tilts. Scissor kicks are performed by lifting both legs, with one higher than the other. The legs alternate going up and down, and the lower leg lowers to about 10 inches off the ground. Lifted leg push-ups are push-ups with one leg lifted off the floor. This exercise works well for individuals who wish to work on their upper body while exercising their abs. Pelvic tilts are an easier form of transversus abdominis exercise; lie on your back on the floor with your legs bent and lift the pelvis up and down slowly.
Rectus Abdominis
The rectus abdominis often is referred to as the six pack. It moves the part of the body between the rib cage and pelvis. Exercises for this muscle include the bicycle, crunches and leg raises. Lie on your back with your legs up in the air and perform a pedaling motion with your legs as if you are on a bicycle. Increase the length of the exercise as your rectus abdominis becomes stronger. Crunches are among the most popular abdominal exercises. To perform crunches, lie on your back on the floor with your legs bent and raise your upper body until your elbows touch your knees. Keep your fingertips slightly touching your ears, but do not grab your head with your hands to avoid putting stress on your neck. For leg raises, you may need to go to the gym to find a leg raise station. Slowly, raise your legs until they are parallel to the floor, hold for a few seconds, then bring them down slowly. Avoid swinging your legs back and forth quickly to keep all the work on your lower rectus abdominis instead of your lower back.
External and Internal Oblique Muscles
External and Internal oblique muscles work together when you turn your trunk. To exercise these muscle groups, do abdominal exercises that include turning or bending at various angles. Examples of good oblique exercises are diagonal leg raises and crunches. To do the leg raises, lie on your back and lift your legs at a 45-degree angle to the right. Bring them down and then lift them up at a 45-degree angle to the left. Keep your legs straight while you do the exercise. Similarly, perform crunches at a 45-degree angle by bringing your right elbow to your left knee as you come up and twist your body. On the next count, bring your left elbow to your right knee and continue alternating. Another good exercise for the obliques is a twisting side plank. Turn your body sideways and place your weight on one arm and leg. As you hold the weight on one arm and leg, hold a dumbbell in the other arm straight above you. Bring the dumbbell down underneath you and twist your body until the arm with the dumbbell is between you and the floor. Bring the dumbbell back up as you untwist your body and return to the original position. Maintain the side plank as the arm with the dumbbell returns to the top and your wrist lines up above your shoulder.
Cautions
Start your workout slowly and increase difficulty as your abdominal muscles get stronger. Use caution if you have recently had a child or suffered from a hernia. Contact your doctor for recommendations on the appropriate time period to wait before beginning your workout depending on your medical condition.
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