Top 5 Exercises For Abs Muscles
1. The Rectus Abdominis
The most well-known and distinguished abdominal is the rectus abdominis. It is the long, flat muscle that extends vertically between the bone and also the fifth, sixth, and seventh ribs.
A strong sinewy sheath is known as the “linea alba,” or white line divides the rectus abdominis down the middle, and three more horizontal tendinous sheaths give the muscle its familiar “washboard” look in very fit athletes.
The muscle abdominis helps to flex the backbone, narrowing the space between the pelvis and the ribs. It is also active throughout side bending motions and helps stabilize the trunk throughout movements involving the extremities and head.
2. The Transversus Abdominis
The deepest layer of abdominal muscles is known as the “transversus abdominis.” The transverse abdominal muscle wraps around the torso from front to back and from the ribs to the pelvis. The muscle fibers of the transversus abdominis muscle run horizontally, similar to a corset or a weight belt.
This muscle does not help move the spine or the pelvis, but it does help with respiration and breathing. This muscle helps facilitate forceful expiration of air from the lungs, stabilizes the spine and helps compress the internal organs.
Best 5 Exercises For Abs Muscles
1. Hanging Knee Raise For Abs Exercise
- begin by grabbing onto a dangling grip or pull up bar, with a comfortable distance between your hands and a strong grip.
- Then slowly carry your knees in towards your chest till you are feeling tension on your lower abs.
- Hold this position for some seconds then come back to the beginning position and repeat for the required reps and sets.
2. Cable Ab Crunches For Abs Exercise
- Locate a high pulley-block and fix the rope attachment. Kneel ahead of the machine regarding 2-3 feet away.
- Grab the rope and lower it till your hands are positioned next to your face. Tighten your hips and permit the weight to slightly hold out your lower back, creating a curve outward.
- With your hips stationary, move your body downward and flex at the waist to contract the abs. Your elbows should find yourself at the center of your thighs. Hold the contraction for a moment.
- Slowly come back to your original position and keep constant tension on the abdominals throughout the movement. For a small variation, twist the lower back and touch your elbow to the opposite leg to target the obliques.
- Repeat the movement for the recommended quantity of repetitions.
- Get into a prone position on the bottom, supporting your weight on your toes and your forearms. Your arms area unit bent and directly below the shoulder.
- Keep your body straight at the times, and hold this position as long as possible.
To increase the problem, an arm or leg can be raised.
4. Bicycle Crunch For Abs Exercise
- The beginning position: lie down on your back, press it to the ground. Place your hands slightly either facet of your head. Lift and bend your knees at a few 45-degree angles.
- At first, slowly undergo a bicycle pedal motion together with your legs.
- Then together with your elbow, try to meet the opposite knee as you twist back and forth.
5. Reverse Crunch For Abs Exercise
- Lie face up on a mat. Place hands behind head and lift the head off the bottom
- Next, raise your legs and bend knees so they type a 90-degree angle. Hips are still on the ground at this time.
- Begin exercise by raising your hips off the bottom and toward your head (this movement are slight however you must extremely feel it in your lower abs)
Pause, then lower back down and repeat.