Abdominals is perhaps the most important muscle group to train. Strong abdominal muscles means a stronger back and more powerful overall physique.Function
The function of the abdominals is spine or lumbar flexion.
Origin
The origin of the abdominals originates on the pubis crest.
Insertion
The insertion of the rectus abdominis is onto the ribs(5th, 6th, and 7th) as well as onto the Xipoid Process.
Training
There are many exercises which train the abdominals, this muscle group contains many slow twitch muscle fibres and training depends on the purpose of the training program. For example, if one was losing fat on their belly they would train their abs three times per week with resistance allowing adequate time for recovery.
Train like an athlete with these exercises
Core strength should be the goal of any resistance trainer or athlete. It helps with overall balance and agility while providing extra strength during later sets (since abdominal muscles are used in almost every compound exercise). The most common questions with regards to improving your core strength is:
What is the best core strength exercise?
Typically compound exercises which require the most muscle recruitment (adominals included) will be the best. Ie. Clean and Jerk. However, core strength exercises are often performed at the end of strenous compound movements and can include great twisting movements like the high to low woodchoppers, or other medicine ball throwing type exercises.
Exercises
| Picture | Name of Exercise | ||||
 | Medicine Ball Woodchoppers on Exercise Ball Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up... | ||||
 | Exercise Ball Abdominal Russian Twists This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the mid... | ||||
 | Twisting Crunches Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas... | ||||
 | Crunches Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b... | ||||
 | Weighted Cable Ball Crunch Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath... | ||||
 | Ball Crunches Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi... | ||||
 | Bridge Start with your body raised off the ground clenching your abdominals. Now hold your body in this position for 30-60 seconds. This is usually a sports specific exercise used where... | ||||
 | Side Bridge Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great... | ||||
 | High to Low Woodchoppers Start by standing perpindicular to the cable machine while the cable is place in the top position. Now with both hands, grab the cable and bring it across your body from the top t... | ||||
 | Low to High Woodchoppers Stand upright with the cable perpindicular to your foot. Now with two arms grab the weight and use ONLY your abdominals to do the twisting. You may find that your shoulders are d... | ||||
 | Ball Rollout Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y... | ||||
 | Pelvic Thrust Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is ... | ||||
 | Abdominal Barbell Rollouts To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe... | ||||
 | V-Up Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w... | ||||
 | Jack Knives This exercise can be performed with your knees bent or kept straight. Lie on the ground (beginner) or a bench (advanced) with your lower body not on the bench. Complete a crunch ... | ||||
 | Air Bike Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished. Spotter Informat... | ||||
 | Lying Leg Raises / Throwdowns Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground.... | ||||
 | Medicine Ball Ab Wood Choppers To begin this wood chopper exercise start in a squat position holding a medicine ball at your side with two hands. Now explode upwards bringing the medicine ball across your body ... | ||||
 | Snatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start... | ||||
 | Medicine Ball Chest Pushups Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o... | ||||
 | Double Medicine Ball Pushups This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u... | ||||
 | Ball Knee Crunches Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ... | ||||
 | Abdominal Dragon Flags Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until ... | ||||
 | Exercise Ball Abdominal Leg Raises The exercise ball leg raises exercise can be performed by having an exercise ball between your legs gripped tightly by your ankles. Begin by raising your legs straight upwards kee... | ||||
 | Exercise Ball Oblique Twists Start the exercise ball oblique twists by holding an exercise ball above your head and then proceed to come upwards using your abdominals and obliques to bring the medicine ball in... | ||||
 | Ball Side Crunches or Bends Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over... | ||||
 | Wide Stance Squats (Duck Squats) Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall... | ||||
 | Front Squats Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ... | ||||
 | Squats With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th... | ||||
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Plyometric
| Image | Name of Plyometric |
 | Seated Twists: Start with a medicine ball infront of your body. Bring the ball to one side and other side quickly ... |
 | Ball to Ball Twists: This exercise is especially good for developing core strength. Start back to back with a par... |
 | High to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. ... |
Stretches and Flexibility
| Image | Name of Flexibility Exercise |
 | Abdominal Twists- Dynamic Stretch: To perform the abdominal twist exercise begin with a broom, wide grip bar, hockey stick or something... |
Forum Discussions
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