Ab Anatomy 101
Your
abdomen is made up of a variety of different muscles and by isolating each one,
you can build a strong core, which is important for stability in addition to
good posture and balance. We'll divide these muscles into 4 main groups-
The External Obliques, Internal Obliques, the Rectus abdominis
& the Transverse abdominis.
- The Obliques are
largest and most superficial group of muscles of the abdomen. The
external obliques are the muscles on the sides of your stomach, that run
up and down in a diagonal, or V-shaped configuration.
- The internal
obliques lie just below the external. Together, these muscles help you to
rotate around your spine.
- The rectus abdominis
is comprised of two muscles in that run down the center of your stomach
that help with forward flexion.
They are also what give you that oh, so desired "six pack" appearance.
- The last, but
definitely not least of the abdominal muscle is the transverse abdominis. This is the deepest of
the muscles that wraps all the way around your waist and acts like an
internal girdle. Keeping this muscle toned will help you to achieve the
appearance of a flatter stomach.
So
you see, all the muscles of the abdomen are important, which is why you often
hear that you need to do more than just crunches to get a nice sculpted
tummy. Here are a few different exercise that will work each of the four
muscle groups mentioned above. Happy toning!
Side Plank
Targets:
Rectus and transversus
abdominis, obliques
- Lie on left side
on floor with legs stacked, propping torso on left elbow so that left
forearm is perpendicular to torso.
- Make it easier:
Stagger
feet so that side of right foot is on floor in front of left foot for a
wider base of support
- Lift hips so
that body forms a straight line from head to toe and squeeze towel between
thighs. Hold for 1 count, then lower.
- Do 10 reps.
Switch sides and repeat. Do 3 sets.
Balancing Act
Targets: rectus
abdominis and transversus abdominis
- Lie faceup on mat and bend knees into chest
to place a single yoga block (or a book)
atop soles of flexed feet; place arms on floor slightly out to sides and
slowly extend legs straight up.
MAKE IT EASIER: Do not use block. - Without rocking,
slowly lift hips a few inches off mat and then lower them.
- Do 2 to 3 sets
of 10 reps
Bicycle Crunches
Targets:
Internal and External Obliques
- Lie faceup with knees bent, calves lifted and parallel to ground. Place hands behind head, fingers unclasped
- Contract abs and
bring left knee toward right shoulder as you lift right shoulder blade off
ground while extending right leg to 45 degrees without locking knee.
Switch sides to complete 1 rep, and continue to alternate in a rhythmic,
controlled motion using abs to do the movement. Keep hips on the ground
and elbows in line with shoulders so you don't rock from side to side.
- Complete 12-15
reps.
Lean Back
Targets:
rectus abdominis,
obliques, transversus abdominis,
- Sit on mat with
knees bent, and rolled-up towel directly behind butt; place hands behind
head, elbows out, and extend right leg diagonally up.
MAKE IT EASIER: Keep both feet on mat - Lean back a few
inches; return to start.
- Do 2 to 3 sets
of 25 reps; switch legs each set.
(A) (B)
Reverse Crunch
Targets:
Transverse abdominis and rectus abdominis
- Lie faceup with knees bent in toward chest,
heels resting above buttocks, arms relaxed at your sides (or hold onto a
support behind you, such as a chair leg or weight bench) (A).
- Keeping neck and
shoulders relaxed, and without using your arms or the momentum of your
legs for assistance, contract abs to curl your hips a few inches up off
the ground (B). Pause, then lower in 2 counts and repeat.
- Complete 12-15
reps
Downward Dog Variation
Targets:
back, rectus abdominis, obliques, and transversus
abdominis
- Start on mat on
all fours, then tuck toes under and press hips back and up as you step
back to form an upside-down V; lift right leg behind you.
MAKE IT EASIER: Keep both feet on mat.
- With right leg
lifted, shift body forward to come into full push-up position, shoulders
over wrists. Hold for one count; return to start. Do 10 to 15 reps; switch
sides, repeat. Do 2 to 3 sets.
*Exercises
taken from Fitness Magazine & Shape
