Ab Workouts: 100+ Free Ab Workout Routines | Muscle & Strength
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1. Rectus abdominis 1. Rectus abdominis
The rectus abdominis muscle are the muscles that are generally known as 'abdominals' or 'abs'. These are the muscles that (when your fat percentage is low enough) are shown when someone has a six-pack. These abs are the most external of the core muscles. They start from the middle of your rib cage and run vertically to the pubic bone.
Some of the most common exercises to strengthen your rectus abdominis are crunches and regular sit ups. These exercises are easy to do and fit perfectly in most . For a more advanced way of doing crunches, you can use a stability ball or perform them weighted to really make those abs burn!2. Obliques 2. Obliques
Your obliques consist of two parts: the internal and external obliques. They both run along the sides of your core. The external obliques are located along the sides and front of your abdomen and the internal obliques are located underneath the external obliques and run in the opposite direction. They are both used for flexion and rotation.
When you contract both your obliques at the same time, you’ll notice a forward flexion of your body. You can also contract each oblique individually which would result in a lateral flexion of your body (moving down to one side).
Your obliques play a big part in stability, making it possible to do lateral (sideway) and rotating movements. But more importantly they make sure that your torso doesn't rotate on it's own.
When you want to develop a lean, strong, and functional physique, you need to train your obliques. The most effective exercises to train your obliques are exercises where you twist or rotate your body. A great way to train these muscles is to do the oblique plank crunch or russian twists.3. Transverse abdominal muscles 3. Transverse abdominal muscles
The transverse abdominal muscles (TVA) lay behind the obliques and run from the belly button up to the rib cage. It also wraps around the spine and pelvis, providing us with protection and stability.
The TVA exists of two transverse muscles on each side of the body that are connected by a fascial sheet, making them one solid muscle. It is one of the deeper located core muscles.
The function of the TVA is to stabilize the thoracic spine and pelvis. The TVA also plays a role in the deep breathing process but is also engaged when we throw up, cough, when women go into labor, and with forced exhalation. It also contracts when you’re performing heavy lifts, acting as your body’s natural weight lifting belt.
People who play a wind instrument, blow up balloons or move heavy objects are all engaging their TVA. To find out where this muscle is located, all you have to do is exhale.
A great way to engage your TVA is by .4. Quadratus Lumborum 4. Quadratus Lumborum
If we translate quadratus lumborum (QL) from Latin to English the name would be "Square Loin", this provides us with a clearer view of where this muscle is located. The QL is a think, irregular and quadrilateral-shaped muscle that can be found in the back of the abdominal wall. Because of it's location it is often thought to be one of the back muscles.
Another interesting thing about the QL is that it's broader below than it is above. The most vital function of this core muscle is that it connects the upper and the lower body (From the top of the pelvis to the bottom rib and the side of your spine). Besides connecting the upper and the lower body, the QL helps stabilize the hips, spine and it can help in breathing.
A great ab exercise to train this muscle is the side plank. If you want to increase the intensity of the side plank on your QL, raise the arm and leg that you don't lean on while doing the side plank. This requires more balance and puts more weight on your QL making it harder to maintain the exercise.5. Psoas Major 5. Psoas Major
The Psoas Major is part of the hip flexors. Together the hip flexors pull the thigh and the torso towards each other. The psoas major is the biggest and strongest of this muscle group. It runs from the lower spine into the inner thigh, crossing the hip joint, making it the deepest located of all your core muscles.
The Psoas plays a big role as the main stabilizer in certain exercises such as the Olympic lifts, but it's also prominent in daily activities like walking or running. Any activity that requires moving your legs involves the psoas muscle to some degree.
Given that fact, the best way to train your psoas major is by doing a workout routine that involves your legs. One of our favorites is the because it's a fantastic way to engage your core, psoas major and for that matter, the rest of your hip flexor muscles.
If a hanging leg raise is too hard, try to just raise your knees up to your abs or try a . Another movement that mimics the hanging leg raise is the leg throwdown, but this movement requires the assistance of a partner to “throw your legs”.
Pro Tip: The psoas tends to be very overactive, especially if you work a desk job and spend long periods of time sitting. Thus to avoid excessive forward leaning in your bigger lifts, such as the squat, try doing some stretches that will relax the psoas. Some Final Thoughts on Ab Training
By addressing all of these muscles you are going to strengthen your core.
But if you know anything about ab exercises and how fitness in general operates, you’ll realize this isn't even the tip of the iceberg concerning ab workouts.
To find even more exercises to target your abs, check out our abs exercise database and for ideas on how to tie all of this information together browse the rest of this page to see the wide variety of ab workouts that we offer!
For more helpful information on ab specific training, check out some of our best articles on the topic!
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