Ha! I’m so cleaver.
Today is Day 18… Yup… we are only 7 days away from being done with 25 Days of Fitness.
Abs seem to be a major concern for both men and women. I know they are the second most concerning area on my body, the first is thighs, which we talked about a week or so ago. I want super toned legs, thighs, butt and abs. I’d think I’m happy with everything else. Hence, today I want to spend talking about what the anatomy of the abdominal area are, how to exercise each one so that you can get Absolutely Amazing Abs.
- Rectus Abdominis.
The rectus abdominis is situated at the front of the pelvis, between the ribs and the pubic bone. This is the main set of muscles one often refers to when they discuss "the six pack", due to its several bumpy ridges, which jut out directly in front of the body.
The rectus abdominis serves to move the body between the ribcage and the pelvis.
- Transversis Abdominis.
This muscle is situated deep within the abdominal complex. Its main role is to maintain internal abdominal pressure, and stabilize the trunk.
- Internal Obliques.
These muscles are located just inside the hip bones, flanking either side of the rectus abdominis. Their role is to twist the body, via their contraction.
- External Obliques.
These also flank the rectus abdominus and function to allow trunk rotation.
You should not be spending hours on your abs, but you should make your workouts count. The usual recommendation that I have seen and have used is 15 to 20 minutes every other day, even when it’s a rest day. Since your abs have several different muscle groups, and you work them every other day, they have the days in between to rest and heal up.
Here are some of the exercises that have been proven to be effective according to the San Diego State University and the American Council on Exercise Abdominal Study. Click on the title of the exercise to see the video provided by bodybuilding.com.
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even relaxed breathing throughout. (Source)
Stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position. (Source)
Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Place hands behind your head (or cross your arms over your chest) and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart.(Source)
Lie on your back with knees bent and feet flat on the floor in front of you. Lie on an exercise mat rather than hard floor to prevent back strain. Position your feet hip distance apart. Place your hands behind your head so that your thumbs are tucked behind your ears. Hold elbows slightly out to the sides and keep chin pointing upward. Curl up and forward lifting your head neck and shoulder blades off the floor. Make sure you're not pulling your head forward with your hands. (Source)
I hope y’all enjoyed this post. Let me know what are some other exercises you do that are effective for the abs. I have quite a few that I do, but I thought I’d share the ones out of my routine that are thought to be the best out there. SO if nothing else, do these four!!