The abdominals consist of several muscles: the rectus abdominus, the transverse abdominus as well as the external and internal obliques. This group of muscles sits on the front as well as sides of the lower half of the torso. The abdominals originate along the rib cage and attach along the pelvis.
The rectus abdominus muscle is often known as the six-pack muscle of the abdominals. Thin bands of connective tissue lend it that appearance. The transverse abdominus (which is also known as the transversus) is the abdominal area. The fibres of the external, as well as internal obliques, run diagonally on the body, allowing for angled movement.
Athletes need a strong core foundation for powerful movements and abdominal exercises can be a large component of the exercise programme. Here are some of the most valuable exercises for strengthening and firming your abdominal muscles and building core stability.
V-up
Position yourself in the middle of a flat bench with the hands holding onto the edges of the bench or behind the body. Lean backwards until the body is almost straight and parallel to the floor.
Movement
Start with your legs extended and then bring the knees towards the chest while simultaneously bringing the upper body towards your knees to form a ‘V’ shape at the waist. Return the legs back to your starting position. Perform how many reps necessary for the desired results.
The exercise can also be done by holding onto a weight disk at the chest. A BOSU ball can be utilised for increased difficulty.
What to watch out for:
- Monitor spine and head positioning
- Cue abdominals
- Spot mid-back or under the neck
- Do not strain the neck
- Keep legs moving in one direction
Reverse crunch
Lie supine on the floor with the hands extended at the sides. Legs and feet must be perpendicular to the floor. Your hips and knees should make a 90-degree angle.
Movement
In a slow and controlled fashion, bring the knees towards the chest. At the same time, lift the hips and glutes off the floor. Attempt to maintain the flexion of the knees throughout the exercise. Go back to your starting position in a controlled fashion. Perform how many reps necessary for the results that you want.
The exercise can be done on a decline bench to increase the challenge. A large ball can be held in between your legs to increase difficulty.
Watchpoints:
- Monitor spine and head positioning
- Cue abdominals
- Do not strain the neck
- Do not drop leg too far forward
- Spot the hips
Hip thrust
Lie supine on the floor with the hands extended at the sides and the legs fully extended to the ceiling.
Movement
Raise the hips as well as glutes straight up off the floor by making use of the abdominals. Maintain the position for a second before lowering the hips down to the starting position. Perform as many reps as are necessary for the results that you want.
The exercise can be done on a decline bench in order to increase the level of difficulty. A large ball can also be held in between your legs to increase difficulty.
What to watch out for:
- Cue abdominals
- Do not strain the neck
- Do not drop the legs too far forward
- Spot the hips
- Monitor the pelvis and spine
Contact Trifocus Fitness Academy
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