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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:

  • Leg Raises (Laying or Hanging) - Lower Abs

  • Scissor Kicks - Lower Abs

  • Flutter Kicks -Lower Abs

  • In & Out abs - Upper/Lower Abs

  • Swiss Ball Leg Lifts

  • Swiss Ball Knee Tucks to Chest

  • Ab Crunch Machine

  • Ab Benches (Can add weight by using medicine ball or dumbbells)

  • Ab Wheel

  • Stability Ball Exercises

  • Crunches

  • A-Frame Abs

  • Heel Touches - Lower Abs

  • Roll ups & downs

  • Partner Leg Raise Pushes

  • Pelvic Crunch - Lower Abs

  • Bicycle Crunches

  • Cable Rope Crunches

  • Cable Lower Ab Pull

  • Burpees

  • Mountain Climbers/Running Knees

  • Seated Bench Pull-Ins

  • Plank

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External Obliques

Run diagonally down the rectus abdominis - "aka riblets"

Exercises:

  • Bicycle Crunches

  • Side Crunches

  • In & Out abs (On your side)

  • Weighted Side Bends

  • A-Frame Abs (Angled to the side more)

  • Russian Twists

  • Medicine Ball/Bounce Med. Ball Twists

  • Partner Medicine Ball Twists (Back-to-Back, Twist & Grab Ball - Repeat in Reverse to get both sides of obliques equally)

  • Cable Pull Core Twists

  • Dumbbell Core Twists (Arms straight out, twisting side-to-side)

  • Cable Diagonal Core Twists (Wood Chop)

  • Cross Body Crunch

  • Side Plank

  • 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:

  • Incline Twisting Crunch (Using Ab Bench)

  • Plank Twists

  • Weighted Side Bends

  • Side Crunches

  • Bicycle Crunches

  • 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:

  • Ab Hollowing (Lay on back, Legs/Arms lifted, Contracting Core)

  • Plank

  • Lower Pelvic Contraction (Lay on back, deep breathe out during contraction)

  • Glute Bridges

Pro Tip:

  • 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

    • It may seem funny but it will engage & work those deep muscles!​

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Tips

  • 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

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