SEATED CRUNCHES FOR HARDCORE ABS

SEATED CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Seat yourself down on the edge of  flat bench, as shown above.

2.   Hold the sides of the bench for better support.

3.   Now, contract your belly by pulling your belly button towards your spine, in the mean while raise-up bent knees towards your shoulders, by flexing your hips and waist, as you exhale.  

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   Slowly, Return back to the starting position by fully extending your waist, hips and knees, as you inhale.

6.   With the procedure mentioned above, do the recommended number of repetitions.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or simply lying down on the ground and flexing your hips (which is also known as “LYING LEG-HIP RAISE”).

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

CROSS BODY CRUNCHES FOR 6-PACK ABS

CROSS BODY CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down on a ground, in such a manner that your back and hips are acting as a base against the ground.

2.   In this starting position, place your hands behind your head and bend your knees in a 60 to 80 degree angle.

3.   Simultaneously and slowly,  raise your upper body from the ground and bring  your right elbow  as well as your left knee towards each other (and then, alternatively for left elbow and right knee), while following an oblique arc, as you exhale.

4.   Contract your belly by pulling your belly button towards your spine, during the whole exercise.

5.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

6.   Slowly lower down your torso back to the starting position, as you inhale.

7.   Repeat as many times as recommended.

  

TIPS:

Ø During the exercise, keep your neck straight in a proper alignment.

Ø During the exercise, keep your back flat against the ground.

Ø This exercise can also be done, by following the same oblique for right hand side (for recommended number of repetitions) and then for left hand side.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with weights, exercise ball or on a decline bench.

Ø Pace, while doing the exercise must be slow or medium.

FLAT GROUND CRUNCH FOR ABS

FLAT GROUND CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down flat on the ground in such a manner that your back and hips are acting as a base and touching the ground.

2.   Now, bend your knees at 90 degree angle.

3.   In this starting position, place your hands behind your head.

4.   Now, contract your belly by pulling your belly button towards your spine and pulling up your shoulder blades about 3-4 inches above the ground, as you exhale.

5.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

6.   Slowly lower down your torso back to the starting position, as you inhale.

7.   Repeat as many times as recommended.

  

TIPS:

Ø During the exercise, keep your neck straight in a proper alignment.

Ø During the exercise, keep your back flat against the floor.

Ø Place your feet on a bench, if you have any back problem.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with weights, exercise ball or on a decline bench.

Ø Pace, while doing the exercise must be slow or medium.

THE ABDOMEN MUSCLE ANATOMY

ABDOMINAL  ANATOMY

Abdominal muscles can be divided into 5 major muscles.

Ø THE  RECTUS  ABDOMINIS

Ø THE TRANSVERSUS ABDOMINIS

Ø INTERNAL OBLIQUE

Ø EXTERNAL OBLIQUE

Ø ERECTOR SPINAE

 

 

THE  RECTUS ABDOMINIS

In the broad classification of rectus abdominis, it is the muscles of abdominal, which is the outermost/uppermost  layer of abs muscles (generally, where the six pack lies on). It is a complete package of 8 packs but it often being misunderstood as a 6 pack, because to immerge out whole 8 pack abs, it requires lot of gym training. Last 2 packs are just lies above the pubic area, which is rarely found naked. The rectus abdominis is a long, thin and outer muscle area, whose fiber run vertically down the body from the chest bones and ends near the pubic region.

 

FUNCTION :  flexes the trunk (vertical, lateral and oblique flexes)

 

REGION :  Starts from 5^th , 6^th and 7^th ribs

                      Ends at the pubic bone

   

THE TRANSVERSUS ABDOMINIS

The transversus abdominis muscle is flat and triangular. These muscles are actually come into use, while squeezing, tightening and sucking your gut inside. It is a thin sheet of  muscle  running along the sides of  the rectum abdominis. These muscle fibers run across the stomach, join into the rear area of the abs and wrap around the sides of the body. It attaches along the rib cage and into the back muscles.

 

It is a proven fact that targeting the transversus abs region, while doing abs workout, results into fast reduction of belly fat i.e. slim abdomen.

 

FUNCTION : Compression and squeezing of abdominal muscles.

REGION : Starts from inner cartilage surfaces  of  last  6  ribs and goes along the sides of  the rectum abdominis.

 

 

 

 

 

 

INTERNAL OBLIQUE

The internal oblique is a diagonal fibers, that fan out from the pelvis and ribs to the rear of the “eight-pack.” They provide a layer of support over the transversus. They are one of the main stabilizers of your trunk. The depth of these muscles renders them invisible, but they are no less important. They are one of the main stabilizers of your trunk. In simple words, the internal oblique create a view of inverted  “ V ” on your abdomen ( which starts  from the pelvis and ribs to the cartilage of  last 3 to 4 ribs at bottom).

 

FUNCTION : Lateral flexion of  the trunk and provides            

                         Support/stability to gut.

 

REGION :  Starts from the pelvis

                    Ends  at the Cartilage of last 3 to 4 ribs.

 

 

 

 

 

EXTERNAL OBLIQUE

These muscles are visible, running diagonally from the ribs to the front of the pelvis  and the side of your eight-pack  i.e. The external oblique fiber runs from the front of the pelvis and ends back to the ribs. Secondly, the fiber of the external oblique on one side lines up with the fiber of the internal oblique on the other side. They are one of the main stabilizers of your trunk. In  simple words, the external oblique create a view of vertical  “ V ” on your abdomen.

 

FUNCTION : Lateral flexion of  the trunk and provides  

                         Support/stability to gut.

REGION :  Anterolateral borders of lower 8 ribs.

 

 

 

 

ERECTOR SPINAE

The erector spinae is the  muscle group of human back. It is not just one muscle, but a bundle of muscles and tendons. It is paired and runs more or less vertically. It is the core to strong, rock-hard abs. The erector spinae provides stability and strength to our abdomen.

 The erector spinae muscles group is made up of  ILIOCOSTALIS  and  LONGISSIMUS. The network of these muscles group is spread all around the skull, runs down from spine  and  finally ends into the pelvis.

                                                  

                                                     THE PELVIS

ILIOCOSTALIS :  The top layer of spinae muscles  group.

LONGISSIMUS : The second layer from top of spinae muscles        

                                 group.

FUNCTION : Trunk extension

REGION : Transverse processes of all ribs

 

 

 

 

 

 

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