Do you want to have nice abs? Check this interesting information about abdominal muscles and great core exercises for a beautiful belly.
It is worth knowing the abdominal muscles to realize how to properly perform the belly exercises.
What are the abdominal muscles?
Your abdominal muscles consist of:
- Rectus Abdominis,
- External Oblique,
- Internal Oblique,
- Transverse Abdominis,
- Quadratus Lumborum.
How do the abdominal muscles work?
All the abdominal muscles, in addition to their impact on the movements of the torso, collaborate actively at the time of exhaling, making the Valsalva maneuver.
They work very intensively, e.g., when coughing, sneezing, shouting, singing, and laughing.
The rectus abdominis is located in the front wall of the abdomen and extends from the sternum to the pubic bone. It has 3-4 fibrous bands, the tendinous intersections, which are also known as “six-pack” in people who developed this muscle very well.
The rectus abdominis bends the torso forward or lifts the pelvis or the body from the supine position.
The external oblique muscle lies next to the rectus abdominis muscle. Its function is to side-bend, forward-bend, and twists the torso.
The internal oblique muscle is located under the external oblique muscle. This muscle also side-bends, forward-bends, and twists the torso.
The transverse abdominal muscle lies beneath the internal oblique muscle; it’s the most deeply situated abdominal muscle. It has a major role in the Valsalva maneuver.
The quadratus lumborum muscle is located on the back wall of the abdomen between the last rib and the pelvis. This muscle bends the torso to the side.
What are the great core exercises?
Now you can use your knowledge about abdominal muscles to train your core effectively and have a strong belly!
In the below exercise works mainly the upper part of the rectus abdominis.
Lie on your back. Bend your knees and put your feet on the mat. Put your hand below your head.
Raise your head. You can also partly raise your upper back.
Make sure that your elbows are pointing to the sides and your fingers lightly touch your neck.
It is important to NOT pull your head up with your hands. The chin should be as close as possible to the sternum.
What are other exercises for abdominal muscles?
In the next exercise works the lower part of the rectus abdominis muscles.
Lie on your back. Put your arms on the mat.
Raise your glutes and extended legs.
Below is an exercise for the obliques.
Lie on your back. Bend your knees and put your feet on the mat. Put your hand below your head. Then put one ankle of one leg to the knee of the other leg.
Bring the elbow closer to the opposite knee. After a few repetitions change the position of the legs and do the same exercise with another elbow.
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Source: „Functional anatomy in the field of physical education and physiotherapy studies” – Bogusław Marecki