Abdominals Training 101

Everyone wants nice abs! I'll start this abdominals training tutorial by reminding readers that perfect abs are achieved with a variety of exercise, not just crunches, and ab work. A mix of cardiovascular training, strength, and flexibility conditioning, with a balanced, clean diet will help you to reach your six pack goals. With that being said, let's talk about abs!

Muscles in the Core and the Exercises that WILL Shape Them

The core or trunk are comprised of different muscle groups:

Rectus Abdominis

This is the six pack, the wall of thick muscle that covers your stomach, and protects your internal organs. Contrary to popular belief, training upper and lower abs, is somewhat of a myth. Even when performing basic crunches, that whole wall (or blanket! Ha Ha.) of muscle contracts, from top to bottom. The upper and lower abs are not separate entities! They work together as a single unit. So in that sense, you are always training your entire six pack. However, there is something to be said about really feeling the work in your lower abs.

Exercises for rectus abdominis:

-Basic crunch

-Hip Raises

-Reverse crunch

-Legs up in the air basic crunch

-Air Bike (Shoulders are lifted off the ground while legs, starting lifted in a right degree angle pedal, like on a bike)

-Most crunch variations we all know and love on machines, stability balls, and foam rollers.

Obliques

These are the side abs. The muscles that run from ribs to hip, and are responsible for twisting movement. They also happen to look very nice when defined! Fortunately, they are very easy to shape because there is less fat stored here than the front of the stomach. The obliques thicken easily, and I don't recommend too many heavy weighted exercises.

Great oblique exercises include:

-Side planks

-Bicycle crunch

-Side bend

-Cross over/side crunches (can be alternated from side to side)

-Side to side hanging knee raises

-Hold a squat and twist from side to side.

Transverse Abdominis

These muscles are deep "stabilizing core muscles." They are located beneath the internal oblique muscle. A strong transverse abdominis is fantastic for pelvic stability, balance, posture, and overall core wellness. They also assist in childbirth.

Exercises for the transverse abdominis include:

-Front plank

-Boat pose (yoga)

-Balance exercises (on Bosu, yoga poses)

-Pilates exercise

Erector Spinea (low back)

The low back is a part of your core and must be balanced with the strength of your abdominals to prevent low back injury, and to balance postural alignment.

Exercises for the low back:

-Alternating low back extension (also called a Superman. On your hands and knees extend opposite arm and leg as far out/back as you can, hold a couple of seconds, and switch sides)

-Machine back extension (A gym machine. Place upper back on weighted apparatus, cross arms, and with a strong low back, bend backward.

-Prone back extension. On a stability ball or equipment for this purpose at the gym, plant your feet, place the front of hips on ball (or equipment), fold arms, bend forward, and straighten back upright.

-Bow Pose (yoga).

Core strength and wellness are very important as injury prevention but as an added bonus, training your core properly, and fully will help you to achieve the whittled, chiseled midsection that dreams are made of!

Kaleena Lawless
Personal Training Specialist
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