Kathleen's Monarchs with Muscles
The Abdominals
Abdominals or "abs" are made up of four different muscle groups located on the front, side and middle of your torso. The largest of the four is the Rectus Abdominis, which is the long muscle that extends along the front of the abdomen. This is the most visible of the core region. The Internal and External Obliques are located on either side of the core. When turning or rotating the torso the obliques are involved. The Internal Obliques lie underneath the External Obliques.
The Transverse Abdominis is the deepest of the abdominal muscles, and lies under the obliques. It acts like a weight belt, wrapping around your spine for protection and stability.
Your abs are responsible for so many important duties, including stabilizing your torso to maintain good posture. Strong abs and back muscles are crucial for preventing lower back injury and pain, and make daily activities much easier. Everything we do--walk, bend, sit, stand, reach and lift involve the abs. Injury is preventable If your core is strong and balanced.
Abdominal Fact: Performing crunches only will NOT build a strong core or a "six pack". Genetics play a large role in determining the looks of your mid section. The key to defined core is losing body fat along with crunches and ab- strengthening exercises. Remember, visible abs does not necessarily mean strong abs. You can have a strong core even if you can't see your abdominal muscles. You must work every part of your torso for complete core fitness—even your lower back.
Crunches On the Ground
Targets the rectus abdominis.
- Lie on your back with legs bent and feet flat on ground.
- Place your hands behind your head with elbows out to a 2:00 and 10:00 position.
- Lift your head and shoulder blades off the ground, while relaxing your head into your hands.
- Engage your lower abs by press your belly button down towards the ground.
- Exhale and lift your torso up, keeping an "apple size" space between your chin and chest.
- Inhale and lower down, without your ribs expanding or heading and shoulder blades relaxing on the ground.
Crunches On Ball
Pictures coming soon...
- Lie face-up with the ball resting under your mid/lower back.
- Place your hands behind your head with elbows out to a 2:00 and 10:00 position.
- Lift your head and shoulder blades off the ground, while relaxing your head into your hands.
- Engage your lower abs by press your belly button down toward the ball.
- Exhale and lift your torso up, keeping an "apple size" space between your chin and chest.
- Inhale and lower down, without your ribs expanding or heading and shoulder blades relaxing on the ground.
Bicycle Crunch
Oblique exercises—targets the waist and twisting core muscles.
- Lie on your back and place your hands behind your head with elbows out to a 2:00 and 10:00 position.
- Bring the knees in towards the chest, lift the shoulder blades off the ground and relax your head into your hands.
- Straighten the left leg while simultaneously turning the upper body to the right, bringing the left shoulder (arm pit) towards the right knee.
- Slowly switch sides, bringing the right shoulder towards the left knee.
Plank On Forearms
Total core exercise.
- Lie face down on mat resting on the forearms, palms flat on the floor.
- Lift your body off the floor, raising up onto the toes and forearms.
- Keeping a neutral spine, pull in your abs, engage your lats and pull shoulders down.
- Tilt your pelvis and contract you abs to prevent your lutes form sticking up in the air.
- Hold for 30 to 60 seconds, lower and repeat.
Plank on Hands
Total core exercise.
- Lie face down on mat.
- Lift your body off the floor, raising up onto your palms and toes.
- Keeping a neutral spine, pull in your abs, engage your lats and pull shoulders down.
- Tilt your pelvis and contract you abs to prevent your glutes form sticking up in the air.
- Hold for 30 to 60 seconds, lower and repeat.