In reality, the word ?abdominal? is not a proper noun, but a qualifying adjective.
By abdominal we mean anything having to do with the region of the abdomen, or the area bounded forward by the anterior abdominal wall, closed at the top by the diaphragm (which separates it from the thoracic cavity), and continued inferiorly with the pelvic cavity.
The digestive system?s organs?are?contained in the abdominal cavity and it?s completely?covered by a serum membrane called the peritoneum. Thus, there are muscles of the abdominal girdle, abdominal cavity organs, abdominal pains, etc.
In fact, the belief that abdominal muscles are synonymous with ?six-pack? is a good distortion. This is justified by the fact that, in the abdominal girdle, many other bundles are inserted for the mobility / approach of the trunk and the hip.
To be picky, the rectum itself does not have 6 groups of beams divided longitudinally and sideways, but 8 groups!
In the end, the abdominal region includes:
- Rectus of the abdomen
- Transversus of the abdomen
- External oblique
- Internal oblique
- Square of the loins
- Great psoas
- Small psoas
Quite a difference!
How to Build a Better Core
Core muscles include all the muscles of your midsection, including your front and side abdominal muscles, back muscles, and hip muscles. Strengthening your core is one of the best ways to get fit. It can also help you improve your ability to hike and boost your performance in many other sports. Whether you’re building up your strength after an injury or trying to take your athletic performance to the next level, improving your balance and core strength will help keep you limber and strong.
Engage your transversus abdominis during every workout.
In order to get the most out of your core-strengthening regimen, take a moment to find the transversus abdominis (your deepest core muscle). Once you’ve found it, you’ll want to keep that muscle contracted and tight throughout the course of your workout.
- Force yourself to take a deep cough. You should feel a muscle in your abs contract, which is the transversus abdominis.
- The transversus abdominis runs deep in your core and extends from your belly button to your rib cage.
- Now that you’ve found the transversus abdominis, practice flexing and tightening the muscle.
- Engage your transversus abdominis every time you work on your core, no matter which routine or muscle group you’re focusing on.
Stretch with segmental rotations
Segmental rotations (rotating your core along the spine) can help work a variety of core muscle groups with relatively little strain. Begin by lying flat on your back, then bend your knees and pull your feet as close to your buttocks as you can comfortably get them. Keep your shoulders pinned to the floor, and focus on only moving your lower body.
- Tighten your abdominal muscles and slowly drop both knees towards the floor on 1 side. Only go as far as you comfortably can – you should feel a strong stretching sensation, but it should not hurt.
- Hold the position for 3 breaths, then return to the starting position. Switch your knees to the other side, hold for 3 breaths, and repeat.
Do a superman flex
The superman focuses on working your lower back’s core muscles. Start out by lying flat on your stomach. Slide a rolled-up towel or a small throw pillow under your hips to help support your back. If you’d like, you can also put a folded towel under your face to help support your head.
- Tighten up your abdominal muscles and lift 1 arm at a time, holding each arm elevated in the air for 3 breaths. Then switch to the other arm and repeat.
- Tighten your abdominal muscles and lift 1 leg at a time, holding each leg for 3 breaths. Then switch to the other leg and repeat.
- If you prefer, you can stretch out both of your arms and legs at the same time; however, if you’re just starting out you may want to focus on 1 limb at a time to develop a proper routine.
Lift into a bridge position
The bridge works several muscle groups in your core, making it a highly-effective exercise. Begin by lying on your back and bending your knees. Plant your feet right in front of your buttocks as though you were about to do a sit up and keep your back as neutral as possible (not arched, but not pressed down either).
- Tighten your abdominal muscles and raise your hips off the floor. They should now be aligned with your knees and shoulders in a straight downward line pointing towards the floor.
- Hold the position for 3 breaths, then return to the starting position and repeat.
Try plank exercises
Planks are a great exercise for building strength in your core. Start by lying on your stomach and lifting up onto your forearms and the tips of your toes. If you can’t get onto your toes you can balance your weight on your knees and your forearms.
- Keep your forearms and knees or toes on the floor and try to squeeze your elbows and knees towards one another.
- Keep your abdominal muscles tight and your shoulders lined up straight above your elbows.
- Make sure your neck and spine are in a neutral position. You should be looking down at the floor and your back should not be arched or bent at all.
- While in position, tighten your abdominal muscles. Hold the position for 3 breaths, then return to your starting position and repeat.
Switch to a side plank
The side plank is similar to a regular plank, except it works the core muscles that line your sides instead of your abdominal muscles. Start out lying on your side and balance yourself on either the forearm or hand on that side of your body (whichever you’re more comfortable with).
- Make sure your shoulder is above your elbow and aligned with your hips and knees.
- Tighten your abdominal muscles while you’re in position and hold it for 3 deep breaths. Then switch to the other side, rest, and repeat.
Want to build incredible ABS? Reading this article on How to get Killer ABS