There are four types of abdominal muscles: rectus abdominus, internal obliques, external obliques and transverse abdominus. Different exercises work each of these muscles. People often think they can spot reduce. You cannot spot reduce; genetics play a function in how your muscle will look. Abdominal muscles were not meant to be fall. Many people with developed abdominal muscles have a rounded look. Two men, for instance, can train their abdominal muscles or biceps with the same exercises during the same time period, and eat the same diet, and end up with muscles that are different sized and shapes. Genetics, including body structure, play a role in this.
One exercise for the rectus abdominus is abdominal crunches. You do not need to come all the way up for this to be effective. You lie on your stomach, place your hands behind your head and come up at a good range of muscle. You can feel when your abdominal muscles are principally working. Use this range of motion. Keep your elbows open. If you keep them closed, your arms are working rather than your abdominal muscles and you can strain your neck. Work in sets and do as many repetitions are a challenge for you without hurting you. A beginner can start with five sets of ten repetitions.
For the internal and external obliques, one exercise you can do is to use a broom or weight bar. Hold it behind you neck. Keep your legs open an inch over shoulder width, with knees slightly bent. Keep your back straight. Turn right to left slowly, without bouncing. Work in sets and do as many repetitions are a challenge for you without hurting you. A beginner can start with five sets of ten repetitions.
Transverse obliques are more difficult and subtle to train. We use them when we breathe. Beginners would want to have trained transverse abdominal muscles. One thing you can do is lie down on a small medicine ball. Place the medicine ball beneath your body, right under your septum. Breathe in an out against the medicine ball. Work in sets and do as many repetitions are a challenge for you without hurting you. A beginner can start with five sets of ten repetitions.
More blogs on the abdominal muscles are to come.
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Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.