The abdominals – or ‘abs’ as these muscles are colloquially termed – are composed of several different muscles. These are the:
- Rectus Abdominis
- Transverse Abdominis
- External Obliques
- Internal Obliques.
The abs sit on the front and sides of the lower half of the torso. They originate along the rib cage and attach along the pelvis. The rectus abdominis muscle is commonly known as the six pack muscle of the abs. Narrow bands of connective tissue make it look that way.
The transverse abdominis (which is also known as the transversus) is the abdominal areas. The fibres of the external and internal obliques run diagonally on the body. This allows for angled movements.
People who take part in sport require a strong core because this is the basis for powerful movements. Abdominal exercise can be a large component of the programme. Here are some of the most effective exercises for strengthening and firming your abdominal muscles and building core stability.
Lie supine on a floor with your knees flexed and your feet hip distance apart. Clasp your hands around the base of your skull.
Contract your abdominals and lift your shoulders off the floor. Hold the position for a second and lower your body down to your starting position. Perform as many reps as are required for you to achieve the results you desire.
- Monitor spine and head positioning
- Cue your abdominals
- Sport mid back or under your neck
- Do not strain your neck.
Kneel in front of a high pulley cable machine with a rope attached to it. Hold the ropes and bring your hands down to the top of your head. They will remain fixed here throughout the exercise. Round your entire back into a crunch position.
Curl your torso down towards your knees. Hold this position for a second before you bring your body back to your starting position. Do as many reps as you feel are necessary to achieve the results that you want to.
- Monitor the spine and your head positioning.
- Cue your abdominals.
- Spot mid back or under your neck.
- Curl from your thoracic spine.
Make sure that you’re in the middle of a flat bench. Hold onto the edges of the bench or a place – behind you – on the bench. Lean backwards until the point that you are almost straight and parallel to the floor.
Start with your legs extended and then bring your knees towards your chest. At the same time, bring the upper body towards the knees to form a “V” shape at the waist. Return your legs to your starting position. Make sure that your client performs the required amount of reps for the results that he/she wants to achieve.
- Monitor spine and head positioning.
- Cue abs
- Spot mid back or underneath the neck
- Do not strain the neck
- Keep the legs moving in one direction.
Lie supine on the floor with your hands extended at the sides of your body. Your legs and feet must be perpendicular to the floor. Your hips and knees should form a 90-degree angle.
Slowly bring your knees towards your chest. At the same time, lift your hips and glutes off the floor. Try to maintain the flexion of your knees throughout the exercise. Return to your starting position with control. Do as many reps to achieve the result that you want.
- Monitor your client’s spine and head positioning
- Cue the abdominals
- Do not strain the neck
- Do not drop the legs
- Spot the hips
Want to learn more about exercises to help keep a client fit and healthy? Trifocus Fitness Academy’s Personal Training Diploma is the qualification for you! For more information about this and our other online fitness courses, please visit our website.