Everyone Needs Strong Abs (abdominal muscles)

Strong abs help you live your life to the fullest.

Located between the ribs and the pelvis on the front of the body, abdominal muscles cover the internal organs. Abdominal muscles help with breathing and keeping organs in place. They also work together with the back muscles to support the spine for sitting, standing, bending over, etc. Muscles move bones.

There are four types of Ab muscles:

1. Transversus Abdominis – comprise the deepest muscle layer, and function to stabilize the trunk.
2. Rectus Abdominis  – located at the front of the pelvis, this large muscle makes up the outer muscle layer (AKA the 6-pack). They work to bend the spine to the front and side.
3. External Oblique Muscles – located on each side running diagonally from the lower ribs to the pelvis, enabling sideways bend and torso rotation.
4. Internal Oblique Muscles – wide muscle, located beneath the external oblique muscles on both sides of the body, just inside the hipbones. They work opposite to the external oblique muscles helping with side bend, spine rotation and breathing.

Below are a few simple but effective abdominal exercises:

Warm up before exercising. Maintain good form. Be sure to cool down by stretching afterwards to re-align the muscles. If you have a pre-existing injury or medical condition, consult with your doctor before performing new exercises.

March With A Twist – Marching in place is a great way to warm up before exercising. Now, add a twist with high knees to the march.

1. Stand with feet hip-width apart, shoulders down, arms overhead. Engage/contract your abs throughout the exercise.
2. Slowly lift left knee. Bring right elbow to meet left knee, twisting through the waist.
3. Return to starting position.
4. Repeat on the other side.
5. Continue to alternate sides for 1 minute.

Standing Stabilization

1. Stand with feet hip-width apart.
2. Holding a medicine ball or dumbbell or appropriate household item with both hands, extend/straighten arms out in front of chest.
3. Keeping arms straight and shoulders pressed down, rotate upper body to the right and then return to center.
4. Then rotate upper body to the left.
5. Alternate sides for 10 reps (repetitions) each, for a total of 20 reps.

Reverse Chop

1. Stand with feet hip-width apart.
2. Hold a medicine ball or dumbbell or appropriate household item with both hands at chest height.
3. Bending the knees and allowing the feet to pivot, lower the ball to the outside of your right foot.
4. Return to standing by bringing the ball across the torso and up overhead to the left while engaging your abs/core.
5. Do 10 reps, then switch sides. To increase difficulty, increase the speed of the chop.