BODY FOCUS - ABDOMINALS

What are your abdominals?

The abdominals, or abs for short, are a group of muscles located between your ribs and pelvis on the front of your body. They are responsible for various functions such as providing stability and support for the spine, trunk flexion and assisting with breathing and other bodily functions.

The main muscles that make up the abdominal cavity are:

• Rectus abdominis: The rectus abdominis is located in the front of the abdomen and runs vertically from the pubic bone to the sternum. It is responsible for trunk flexion and is the muscle that gives the appearance of “six-pack” abs.
• External obliques: Your external obliques are located on the sides of the abdomen and run diagonally. They are responsible for the rotation and side-bending of the trunk.
• Internal obliques: The location of the internal obliques is beneath the external obliques and runs diagonally in the opposite direction. They also assist with the rotation and side-bending of the trunk.
• Transverse abdominis: This muscle is located deep within the abdomen and runs horizontally. It is responsible for stabilizing the spine and pelvis, and is often referred to as the body’s natural “corset.”

Together, these muscles form the core of the body and play an important role in posture, stability, and movement. Significantly, it’s important to engage all of these muscles in a balanced way to achieve a strong and stable core.

How can you strengthen your abdominals?

There are so many different techniques and exercises available to strengthen your abdominals, which can get quite overwhelming. Additionally, here are a few effective exercises that will get you one step closer to feeling like Superman!

• Crunches:

1. Lie on your back with your knees bent and feet flat on the ground. 

2. Place your hands behind your head and lift your shoulders off the ground towards your knees, then lower back down. 

3. Repeat for several reps.

Having trouble visualizing this movement? Watch this video.

• Planks:

1. Get into a push-up position with your forearms on the ground. 

2. Hold this position, keeping your body straight and your abs engaged, for as long as you can.

 Having trouble visualizing this movement? Watch this video.

• Russian twists:

1. Sit on the ground with your knees bent and feet flat on the ground. 

2. Lean back slightly and lift your feet off the ground. 

3. Hold a weight or medicine ball in front of your chest and twist your torso to the right, then to the left, while keeping your feet off the ground.

 Having trouble visualizing this movement? Watch this video.

• Leg raises:

1. Lie on your back with your hands under your lower back. 

2. Lift your legs off the ground and raise them towards the ceiling, then lower them back down. 

3. Repeat for several reps.

 Having trouble visualizing this movement? Watch this video.

• Bicycle crunches:

1. Lie on your back with your hands behind your head and your knees bent. 

2. Lift your shoulders off the ground and bring your right elbow towards your left knee while straightening your right leg. 

3. Then, switch sides and bring your left elbow towards your right knee while straightening your left leg. 

4. Repeat for several reps.

 Having trouble visualizing this movement? Watch this video.

Firstly, before performing exercises, start with a proper warm-up, like stretching. Once you’re ready to begin, start with a lower intensity and gradually increase the intensity and duration as you become stronger.

Why is it important to strengthen your abdominals?

Above all, your abdominals play a crucial role in supporting the torso and maintaining good posture. Weak abdominal muscles can result in various body pains and other problems. Building a strong core can also improve daily movements and overall athletic performance. 

Whether you’re looking to improve your athletic performance or simply want to alleviate body pains and improve your posture, strengthening your abdominals is a great place to start. Surprisingly, with consistency and dedication, you can achieve a stronger core and reap the many benefits that come with it. So, next time you hit the gym, be sure to include some of these abdominal exercises in your workout routine.

Finally, don’t forget to checkout our other fitness and nutrition blogs.