One desire from many of our clients’ that occurs often, is that they want to work towards achieving ‘abs’. In order for you to have a defined and toned look, it is important for you to understand what muscles are involved within the whole abdominal area. MotivatePT has gathered our go-to ab exercises which will target all the different muscles within the abdominal area. All of our exercises can be completed within the comfort of your own home and without any equipment.
Firstly, it’s very important to understand that your abdominals are made up of different muscles.
- The Rectus Abdominis, these muscles are superficial which means that they are on top of everything else. They run down the front of your body and with a low body fat percentage you can create the ‘six-pack’ look.
- Transverse Abdominals are located within your abdominal area and make up your ‘core’, even with a low body fat percentage you will not be able to see these muscles. They are cateogrised into two; local and global muscles, which stabilize the spine. Global muscles are responsible for large movements of the trunk and also assist in stability in more physically demanding tasks. Local muscles provide stability and are required when making smaller movements.
- The last group of muscles located in the abdominal area is the Obliques. These muscles allow you to bend from side to side and also allows twisting of your torso.
Our first go-to exercise is the extend and crunch.
- Lie on the floor on your back, ensure that your pelvis is tilted upwards so your back is flat on the ground and is not hyperextended or arched.
- Bend your knees so that they’re near your chest and crunch your torso, so that your shoulders are off of the ground.
- Extend your legs and raise your arms over your head, your shoulder blades should remain off of the floor. This is one rep, repeat this 10-15 times. To add resistance you can use a large resistance band or hold a weight in your hands.
Complete 10-20 repetitions of each exercise and complete the circuit 3-5 times.