Abs
Having a strong core is important to help avoid injuries, do exercises with correct form & good posture!
4 Major Muscle Groups: Rectus Abdominis, Transverse Abdominis, Internal Obliques & External Obliques
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All Exercises can be found by searching the name on:
www.google.com or www.bodybuilding.com
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Rectus Abdominus
Large muscle in the mid-section of our abdomen - "Visible 6-8 pack portion"
Exercises:
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Leg Raises (Laying or Hanging) - Lower Abs
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Scissor Kicks - Lower Abs
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Flutter Kicks -Lower Abs
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In & Out abs - Upper/Lower Abs
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Swiss Ball Leg Lifts
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Swiss Ball Knee Tucks to Chest
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Ab Crunch Machine
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Ab Benches (Can add weight by using medicine ball or dumbbells)
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Ab Wheel
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Stability Ball Exercises
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Crunches
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A-Frame Abs
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Heel Touches - Lower Abs
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Roll ups & downs
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Partner Leg Raise Pushes
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Pelvic Crunch - Lower Abs
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Bicycle Crunches
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Cable Rope Crunches
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Cable Lower Ab Pull
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Burpees
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Mountain Climbers/Running Knees
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Seated Bench Pull-Ins
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Plank
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External Obliques
Run diagonally down the rectus abdominis - "aka riblets"
Exercises:
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Bicycle Crunches
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Side Crunches
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In & Out abs (On your side)
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Weighted Side Bends
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A-Frame Abs (Angled to the side more)
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Russian Twists
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Medicine Ball/Bounce Med. Ball Twists
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Partner Medicine Ball Twists (Back-to-Back, Twist & Grab Ball - Repeat in Reverse to get both sides of obliques equally)
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Cable Pull Core Twists
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Dumbbell Core Twists (Arms straight out, twisting side-to-side)
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Cable Diagonal Core Twists (Wood Chop)
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Cross Body Crunch
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Side Plank
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Windshield Wipers (Knees up & dropping them side -to-side)
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Internal Obliques
Underneath the external obliques running in the opposite direction
Exercises:
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Incline Twisting Crunch (Using Ab Bench)
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Plank Twists
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Weighted Side Bends
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Side Crunches
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Bicycle Crunches
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Leg Raise Crunches (Laying --> Feet & Hands touching)
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Transverse Abdominis
Underneath both external & internal obliques, deepest abdominal muscle, wraps around the spine
Exercises:
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Ab Hollowing (Lay on back, Legs/Arms lifted, Contracting Core)
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Plank
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Lower Pelvic Contraction (Lay on back, deep breathe out during contraction)
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Glute Bridges
Pro Tip:
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Arnold Schwarzenegger: To get to your deep layer of abs many professionals used a breathing technique 3x15: Deep breath in & exhale (Continuing to exhale for 3 seconds after you run out of breath) contracting your core
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It may seem funny but it will engage & work those deep muscles!​
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Tips
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Keeping your core fully engaged in every exercise will help work all muscle groups (Even on non-ab focused exercises)
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The internal obliques lie underneath the external obliques making them a little tougher to get to, but completely possible! It will be helpful to fully exhale on movements where you're contracting & focusing on engaging those muscles