Do you know every punch in of abs muscle in your core?
This anatomy lesson can help you properly target and strengthen your abs.
The ab muscles are part of the core, and strong core muscles are essential for all of us.
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Meet Your Abs Muscles
First, a little anatomy lesson.
What Determines the Visibility of Your Abs Muscles?
Visceral fat has beenlinked to heart disease, throw in 2 diabetes, and metabolic syndrome, he notes.
(The World Health Organizationset a target to eliminate artificial trans fats worldwideby 2023.)
These fats can help reduce your risk of cardiovascular disease, according to theFood and Drug Administration.
Does the thought of strapping on your running shoes fill you with dread?
The most important factor to consider?
In a standard chair, your core muscles need not pull their own weight.
“The stability ball requires your torso to balance on an unsteady surface.
It forces your abs to fire,” says Dr. Herrera.
Abdominal Muscle Exercises
Looking forab exercisesthat target different abdominal muscles?
Here are a number of abdominal exercises with modifications and variations for different fitness levels.
Planks
This exercise targets the rectus abdominis, obliques, and transverse abdominis.
Actively push away from the floor and maintain a straight line from head to heels.
C.Hold position for 30 seconds.
Practice proper plank form by tightening the core through the duration of the exercise.
double-check your elbows are directly under your shoulders and your forearms remain parallel to one another.
Focus your eyes toward the ground in front of you while holding the plank.
A.Begin in regular plank position.
B.Lower one forearm down to the floor at a time, elbows in line with shoulders.
Plant palms firmly on the floor or create gentle fists.
Actively push away from the floor and maintain a straight line from head to heels.
D.Hold position for 30 seconds.
Progression: Side Plank
Side planks target the internal and external obliques.
A.Lie on left side with knees straight.
Prop body up on left elbow and forearm, keep feet stacked.
B.Raise hips until body forms a straight line from ankles to shoulders.
C.Tighten core and breathe deeply for the duration of the plank exercise.
D.Hold position for 30 seconds.
Switch sides; repeat.
Jackknife
This exercise targets the transversus abdominis.
A.Lie face-up on a mat on the floor.
B.Extend arms above head and both legs straight on the floor.
C.Bend knees and bring them toward chest.
D.Inhale, then exhale and lift torso from floor and bring knees toward chin and both arms to knees.
E.Slowly lower arms and legs toward the floor at the same time.
Practice proper jackknife form by keeping the core tightened throughout the exercise.
Don’t allow your shoulders to hunch forward and keep your arms straight.
Modification: Hollow Hold
B.Stretch your arms straight out above your head.
E.Hold position for 10 seconds.
F.Lower arms and legs to the ground and repeat.
Progression: Straight-Leg Jackknife
B.Extend both legs forward, pressing them together, and keeping them straight.
Extend both arms straight behind head.
D.Slowly lower arms and legs toward the floor slowly and at the same time.
Try not to allow the arms and legs to touch the ground.
Crunches
This exercise targets the rectus abdominis.
A.Lie face-up on the floor with knees bent and feet flat on the floor about hip-width apart.
B.Pull lower back in and down toward the floor, tilt pelvis slightly.
C.Tuck chin in toward chest and place hands at your sides.
D.Engage abs, exhale, and slowly lift shoulder blades off the floor.
E.Pause, then slowly lower back down to starting position.
Repeat 10 to 12 times.
Practice proper crunching form by keeping your movements small and compact.
Be sure not to raise your upper body beyond your shoulder blades.
B.Place hands underneath head with elbows wide or at sides.
C.Press lower back into the floor and pull in belly button to lift feet off the floor.
Bend knees at a 90-degree angle, keeping them together.
D.Using core, draw knees toward chest so that tailbone raises off the ground.
E.Slowly lower feet back to floor, repeat.
Progression: Exercise Ball Crunch
A.Lie on the ball, positioning it under the lower back.
B.Cross your arms over the chest or place them behind your head.
D.Use core to lower torso back to exercise ball, repeat.
Standing Side Crunch
This exercise targets the obliques.
A.Stand with feet shoulder-width apart.
B.Place hands behind head, lace fingers together, keep elbows out to the sides.
C.Bend to the side, bringing your rib cage toward your hip bone, and squeeze.
D.Stand up straight and repeat on the other side.
Do 15 reps on each side.
Practice proper standing side crunch form by making sure your hips are square.
You should be bending to the side.
Be sure to avoid bending forward as you complete your reps.
Maintain proper form and work up to a full side bend.
D.Squeeze and engage core as you crunch.
E.Stand up straight and repeat on left side.
Some peoplebuild muscle more easilythan others, and everyone’s waist shape is different.
“These are all variations on normal, and genetics can play a big role,” says McCulloch.
you might make difference with diet, exercise, and rest (including sleep).
