Four muscle groups
make up the abdominal area.
These muscles control the movement of the body to allow the body to
bend side to side, to twist right and left and to lower and raise the
torso.
The rectus abdominis muscle runs
the length of the central abdominal from the pubic bone and
connects to the sternum. The rectus abdominis pulls the torso toward
the hips.
The external
obliques run diagonally down from the lower ribs and connects to
the front top of the
pelvis and the pubic bone. External obliques aid in twisting the
trunk. Right external oblique
is activated when twisting left.
The internal
obliques lie underneath the external obliques and run diagonally
in opposite direction
of the external obliques. The internal obliques run from the top
of the hip lumbar region and
connects to the lower ribs. Internal obliques aid in twisting the trunk
in the same direction as the
side they are on. The left internal oblique twist the torso left. (Therefore
the left internal oblique
and the right external oblique work together to twist the torso left.)
The transverse abdominis muscle
runs horizontally across the abdominal wall underneath the external
and internal obliques. The transverse abdominis run from the top
of the hip lumbar region,
across the pelvis and connects to the pubic bone. Transverse abdominis
pulls the abdominal wall inward,
forcing expiration.
*Abdominal muscles are a part of almost every
move that you make. They are the core of your strength and power. They
are essential for good posture, supporting the back and preventing lower
back problems.
*Transverse abdominis muscles are key to a strong abdomen and the ones
that we have most difficulty in exercising. They lie the deepest of
the four groups of abdominal muscles.
STRENGTHENING
THE ABDOMEN
Starting position for The Crunch:
1. Lie on your back on the floor. Entire back must
be flat.
2. Knees are bent but quads, hamstrings and glutes
are relaxed during entire set.
3. Hands are either behind the head or arms crossed
across chest. Keep arms relaxed and shoulders
down. Hands behind the head support the head. Keep elbows wide
open. Do NOT pull head
forward. Keep chin off chest. Do not flap arms and elbows during
the lift. Keep eyes
focused on ceiling to keep head in alignment and to prevent pulling
on neck.
Crunch Lift:
4. Scoop abdomen. Push belly button into your spine.
Hold scoop throughout set of crunches. Imagine
a greyhound dog's stomach.
5. Draw ribs toward hips keeping ribs in same plane
as the floor. Goal is to lift shoulder blades off
floor. You may not be able to lift this high at first and maintain correct
posture.
Do
not lift ribs above hip level because this causes the rectus abdominis
to bunch out which
does NOT strengthen the transverse abdominis.
Do not
engage the rectus abdominis muscle.
6. Exhale on the lift.
7. Release abdomen 10% to lower torso. Breath in.
Before shoulder blades touch floor and without
losing abdominal scoop, repeat lift and exhale. Do one set of 10-12
repetitions without
stopping.
8. Keep movement smooth and rhythmic without momentum
or jerky movements.
Additional
Exercises
External/Internal Obliques: At top of lift, add twist; return; lower
partially.
Repeat lift, turn opposite direction.
Do not lose scoop to the abdomen and do not engage
rectus abdominis.
Side Bending: Scoop abdomen; Bend from the waist. If arms are above
head, keep elbows straight, do not swing arms. Keep hips stationary.
Standing Twist: Arms behind head, elbows back, twist from the waist.
Hold hips still or move hips in opposite direction
from twist.
Seated Knee Raises: Bring knees to chest and lower in a controlled movement.
Keep body stationary. Keep tension on
the abs. Hold contraction at top of movement. Keep torso upright.
Leg Raises: Keep lower back pressed to floor, shoulder blades off floor,
do not lock knees, abdomen scooped. Focus
on abs.
Side Leg Raises: Uses obliques - scoop abdomen.
Side Crunch: Bend knees so they are perpendicular to body. Upper hand
is behind head. Lower hand is on your side.
USE OBLIQUES to lift torso off floor. Bring rib cage toward hip. DO
NOT THROW arms around.
Hip Raisers: use lower abs to raise hips. Do not swing legs.
Prone-Parellel Body Hold: Keep body straight,
NO BEND IN HIPS. PUSH BELLY BUTTON INTO SPINE.
Torso Twist - Knees side to side: Keep back flat and both shoulders
flat on ground. Scoop abdomen.
A
WORD TO THE WISE - WHAT EXERCISE IS ALL ABOUT:
Exercise is not about moving from point A to point B. It is about squeezing
the muscle and exerting complete control over every inch of the movement.
Concentrate on each movement in each exercise. Concentration to control
the movement is what tones the muscular structure of the body.