Strong
core muscles make it easier to do most physical activities. Strong core muscles
are important for athletes, such as runners, as weak core muscles can lead to
more fatigue, less endurance and injuries, weak core muscles can also leave you
susceptible to poor posture, lower back pain and muscle injuries. Without
abdominal strength, you will have difficulty sitting, standing and walking.
Your centre of gravity is located at your sacrum or just below your belly
button. Therefore, your abs play an important part in keeping you balanced at
your center of gravity.
The ab
roller is a slightly tougher core exercise, and without proper progression can
actually increase injury to areas like the lower back. The ab roller challenges
and engages full core (rectus abdominis, external and internal obliques) as to
focusing on something like upper and lower abs alone. The ab roller works
nearly 20 muscles among the iliopsoas, the lats, deltoids, pecs rectus
abdominis and obliques.
Primarily works the abdominals and hip flexors, and are a great addition to any fitness routine for overall core strength, spine health, and mobility. Will work your entire midsection, but are predominantly targeted on your lower abs.
It
strengthens your core increases muscle definition, heightens metabolism and
reduces back pain as well as giving you better posture. Improves your balance
enhances bone and joint health, boost your mood and relieves stress. The plank
exercise is best for a flat, toned stomach because it works all the muscles in
your core including rectus abdominus, transverse abdominus, internal and external
obliques, hips and back. Adding plank will almost make your entire body
stronger as it targets almost every group of muscles in our body.
A great core exercise, stability ball knee tucks help to strengthen many muscle groups at the same time, including the abdominals, low back, legs and arms. This exercise also incorporates use of smaller stabilizing muscles that are responsible for improving balance.
Helps in
toning, tightening, and defining your midsection. Its not just targets your
rectus abdominis but also strengthens and stabilizes the hip flexors.
Straightening knees increases resistance and thus dynamically involves your
abdominal muscles.
The abdominal woodchop targets the transverse abdominis muscle and the oblique muscles. These are the muscles that allow you to twist at the waist and to swing a bat or racket using the weight of your body and not just your arms. The woodchop also engages the muscles of your back, shoulders, and legs.
The reverse woodchop is a beginner compound exercise that targets the legs and mid-section. This exercise is suitable for all fitness levels. The Reverse cable woodchop increases strength throughout the core with an emphasis on the obliques.
A more
intuitive efficient movement, and they can help you get shredded, strong core
and targets your lower abs. the hip flexors also reap benefits because of the
flexion required during the movement. This is beneficial for mobility and
strength of the lower body.
Like all
plank variations, the reverse plank is an excellent way to strengthen your
core. Its especially good for the muscles in your lower back, your hamstrings
and your glutes, but if you are properly braced, your abs will feel the pinch.
The
external obliques on either side not only rotate the trunk, but they perform a
few other vital functions. These muscles help the chest, as a whole, downwards,
which compresses the abdominal cavity. The external oblique muscles supports
the rotation of spine frequently and unconsciously every day, that’s why its
important to strengthen our obliques in rotation by doing side dumbbell/ cable
/ hyperextension exercise.
Decline sit ups are an effective core exercise to add to your fitness routine. They improve core strength, prevent injury and help stabilize your body. It’s a fairly simple exercise that will not just improve your core but also get closer to having a six pack ab. The decline sit up relies on the abs to push the body off the bench and so results in maximum contraction.
Side plank is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. Side plank exercises not only works on your hip and thighs but its effective for the whole body. Side plank helps increase the body’ flexibility.
The exercise not only works your abs but helps to improve your balance, stability, and overall strength.
Helps in toning, tightening, and defining your midsection. Its not just targets your rectus abdominis but also strengthens and stabilizes the hip flexors. Straightening knees increases resistance and thus dynamically involves your abdominal muscles.
Is a very
effective isolation exercise for the abdominal and core muscles. It’s a great
movement beginners and advanced lifters since you can choose your resistance to
work with during the exercise. It strengthens the deep core muscles.
This is a
isolation exercise and recruits the muscle groups surrounding the obliques. The
main advantage is that they attack “love handles” better than any other
exercise does. It’s a great exercise for increasing flexibility and working out
tight spots in your torso as you swing your torso from side to side. Targets
your external obliques it can also be
used as a excellent exercise to warm up your upper body just to generate some
momentum.
Strengthens
your core, obliques, and spine. It’s a total core exercise that also works your
balance builds stability in your spine, and trims your mid-section all at once.
Your external obliques are located on either side of your torso are responsible
for twisting your spine. During Russian twist the obliques contract from left
to right developing strength in your obliques to twist and bend more
efficiently which in turn means the spine better protected against injury.
Improves rotation power and isometric abdominal strength to maintain better
posture.