Showing off strong abdominal muscles is one of the most sought after goals in weight rooms. But the training that is usually done, in most cases, is not the most optimal.
The importance of keeping your abdominal muscles strong
The abdominal muscles are located in the middle of our body, so it is a muscle that is involved in most movements.
The core or abdomen is a muscular group that allows to generate control of the muscles stabilization function that in turn serves to generate the strength of the extremities function of flexion and rotation of the trunk.
Having strong muscles will allow us to apply greater force and have better muscle stability that will help prevent numerous injuries.
What muscles make up the abdomen?
The abdomen is made up of numerous muscles, organized in layers (internal, middle and external) and of different sizes, the rectus abdominis being the largest.
The most important muscles of the abdomen are:
- Rectus abdominis: it is the largest and strongest muscle in the area. Formerly it was thought that it was the only muscle that gave shape to the middle zone, never further from reality, since this musculature, what today is known as ” the core ” is a combination of numerous muscles that are placed in the shape of girdle covering the middle of the body. The rectus abdominis is responsible for flexing the trunk mainly.
- Transverse abdominis: this muscle is located in the deepest area, that is, in the innermost part. It is the one in charge that we can put the abdomen inwards.
- Internal oblique: its main function is to help the lateral inclination and rotation of the trunk. It goes from the rib area to the pelvis, so it is located in the lateral area of the trunk.
- External oblique: it has a function and location very similar to the previous one. What differentiates the external oblique from the internal one is its location in the anatomical plane. The external is above the internal, so it is a more external muscle.
6 exercises to strengthen the muscles of the abdomen
1. Iron
The plank or table is a star exercise to strengthen and work the middle area of our body. It is an isometric exercise, that is, it does not require flexion and extension movements of the musculature, so the stimulus will be carried out through maintaining the position in a previously stipulated time.
To do it correctly, follow the following indications:
- Prepare a mat or mat so you don’t hurt your elbows.
- Rest your forearms on the mat and stretch your feet.
- Place the balls of your feet on the ground and use tension to lift your hips off the ground.
- Keep your torso in an elevated and horizontal position.
- Contract your abdomen to keep your hips from dropping.
- Hold for about 30 seconds to rest and repeat again.
A greater intensity can be added to the exercise by increasing the tension time or advancing the position of the elbows.
2. Group legs and arms
This exercise requires a certain abdominal strength to exercise, as well as a certain postural control and balance .
- You should sit in the dream, we recommend you place something that can cushion so as not to hurt your tailbone.
- Raise your legs off the ground.
- Drop back and stretch your legs.
- Group your legs and arms bringing your torso close to your knees.
3. Scissors
The abdominal scissors have been a very popular exercise to stimulate the lower abdomen. Although it is still used today, we know that an area of the abdomen cannot be stimulated independently, so we recommend it to strengthen the area completely.
- Lie on your back on a mat.
- Place your hands under your buttock or waist, preventing it from getting hollow in your lower back.
- Stretch your legs and alternately perform small leg raises, just as if you were mimicking the swimming kick motion.
4. Knees to chest with fitball
To perform this exercise you will need a Pilates or Fitball. It is a fairly intense exercise that will put your core to the test.
- Place your palms flat on the floor.
- Legs on top of the ball, supporting the instep of the foot.
- Stretch your legs and keep your spine horizontal while activating the area where the abdominal muscles meet.
- Roll the ball by bending your knees and bringing them to your chest.
- Return to the starting position by stretching your legs.
This exercise can be done by resting your forearms on the floor if your wrists are not able to support the weight of your body.
5. Touch heels
Touching heels is an exercise that focuses on the lateral work of the abdomen . We could say that it is the oblique muscles that receive the greatest stimulus.
It is a simple exercise that following the instructions that we are going to leave you, you will not have any problem in doing.
- Lie down or lie down on a mat.
- The knees are bent and the soles of the feet flat on the ground.
- You must contract the abdomen by raising the head slightly off the ground and bringing the chin to the chest to avoid tension in the cervical vertebrae.
- Stretch your arms on both sides of your hips.
- Lean in alternately to touch your heels.
6. Dead bug or dead bug
The dead bug is a strength exercise that requires some body control and coordination. It is one of the healthiest and most recommended exercises to work the abdominal muscles, since it prevents flexion-extension of the vertebrae, thus reducing the risk of injury.
Although, a priori, it may seem like a simple exercise, do not be fooled, it is one of the most demanding exercises for the abdominal muscles.
- Lie down on a mat or yoga mat.
- Raise your arms by stretching them at a 90 degree angle with your armpit.
- The legs are elevated and the knees bent at a right angle.
- Your abdomen must remain contracted, avoiding a gap between your lumbar and the floor.
- Move your arm behind you as you straighten your opposite leg.
- Return to the starting position to repeat the same movement with the opposite extremities.
If you are one of those who do not have enough coordination to work crosswise with the extremities, we advise you to start using a fitball to help you control the movement.
You will need to place the ball between your hands and knees to maintain tension while performing the movement.
conclusion
The abdominal muscles are made up of numerous muscles that must be worked on different planes if we want to train them optimally and effectively.
If you are one of those who always performs the same training and exercises to work the middle area of your body, we advise you to try to include the exercises that we have shown you in your abdominal routines.
