Abdominal Abs Exercise

Abdominal muscles or abdominal wall which we have divided into four parts. These muscles play an important role in supporting the torso, facilitating movements, and protecting internal organs. The parts of the abdominals are as follows :

Rectus Abdominis:

Always choose a strength training program: Choose a structured program that focuses on compound exercises targeting multiple muscle groups.

External Obliques:

Always choose a strength training program: Choose a structured program that focuses on compound exercises targeting multiple muscle groups.

Internal Obliques:

Positioned beneath the external obliques, these muscles also assist in trunk rotation and lateral flexion but work in the opposite direction.

Transversus Abdominis:

This is the deepest abdominal muscle, running horizontally around the abdomen. It provides stability and helps compress the abdominal contents.

Major Workouts for Abdominal:

Crunches:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands behind your head or cross them over your chest. Lift your upper body off the ground, engaging your core muscles.
• Exhale as you come up and inhale as you lower back down. Aim for 3 sets of 15-20 repetitions.

Bicycle Crunches:

• Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or cross them over your chest.
• Lift your upper body off the ground, engaging your core muscles.
• Exhale as you come up and inhale as you lower back down. Aim for 3 sets of 15-20 repetitions.

Progressive Overload:

• Gradually increase the resistance (weight) you lift over time.
• This progressive overload principle is key to building strength.
• Start with a weight you can lift with proper form and increase it as you get stronger.

Leg Raises:

• Lie on your back with your hands under your hips and legs straight.
• Lift your legs towards the ceiling, keeping them straight.
• Slowly lower your legs back down without letting them touch the ground.
• Engage your core throughout the movement.
• Aim for 3 sets of 15-20 repetitions.

Plank:

• Get into a plank position with your elbows directly under your shoulders.
• Keep your body in a straight line from head to heels.
• Hold the plank for as long as you can, focusing on keeping your core tight.
• Aim for 3 sets, starting with 30 seconds and gradually increasing the time as you get stronger.

Russian Twists:

• Sit on the floor with your knees bent and feet flat on the ground.
• Lean back slightly and lift your feet off the ground.
• Hold your hands together in front of you and twist your torso to the right, then to the left.
• Aim for 3 sets of 20 twists (10 on each side).

Mountain Climbers:

• Start in a plank position with your hands under your shoulders.
• Bring your right knee towards your chest and then quickly switch to bring the left knee towards your chest in a running motion.
• Keep your core engaged and maintain a quick pace.
• Aim for 3 sets of 30 seconds.
• Remember to perform these exercises with proper form, and focus on quality rather than quantity. As you progress, you can increase the intensity or add variations to challenge your abdominal muscles further.