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Core Abdominal Exercise
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| Transverse Abdominals - The Background Information |
One of the most overlooked group
of
abdominal muscles, the transverse muscles are the deepest lying abdominal
muscles that act as a girdle to your entire middle
section. These
muscles lie horizontally and help to keep your organs in
place.
The muscle fibers run horizontally and act in the same manner a back support belt does.
They are also the muscles you need to target if you want a flatter stomach.
The transverse abdominals assist in exhalation by bringing the bottom of the ribcage closer to the spine, which forces air out of the lungs.
The
transverse abdominals are connected to
your back muscles as well as your rectus abdominals (6 pack). The
rectus abdominus are
your vertical abdominal muscles and are the muscles most commonly
targeted when
you do stomach exercises.
Unfortunately, traditional
stomach exercises
like
crunches tend to over-look the transverse abdominals, so
it doesn't matter how many sit-ups or crunches you
do, your transverse muscles will barely feel the effects.
A Few Very Effective
Core Abdominal Exercise.
Bicycle Kicks
Starting Position
:
- Begin by lying on your back, head resting on the floor
- Bring your feet to table top position (legs at 90 Degrees) keep your head on the floor and your hands down by your sides, palms facing towards the floor.
First Repetition:
- Straighten your left leg towards to the ceiling
and
begin to make a circular motion, then include the
right leg. - The circular motion should be about the size of a dinner plate
- To increase the intensity continue to pedal the bike but lower the legs closer towards the floor, do this very slowly.
- Do the exercise for 30 seconds, lower the legs to the floor slowly.
Breathing:
- Slow and controlled through the entire movement, in through the nose and out through the mouth
Advancements:
- Increase your intensity by lowering your legs closer to the floor and slowly placing your hands further towards your head and eventually above your head.
- If the lower back hurts you are pushing to hard, bring back the intensity so it does not hurt, you will still get a great workout!
Scissor Kicks
- Starting in the same position as the bicycle kick. Move into table top position.
Connect heels
together and take a deep breathe in
through the nose.- Blowing out, keeping the head and neck rested on the pilates mat, raise your legs toward the ceiling.
- As you lower them back to Table Top position extend them out to the sides and bring them back in criss-crossing movement back to the middle.
- Do this 4 times and on the last repetition bring your heels back together and rasie them into the air
- Repeat this 5 times
The No-Crunch Crunch
- A nice easy, but effective core abdominal exercise, a nice change after a couple of tough ones! Start by lying on the floor with your knees bent and feet on the floor, about 10 centimetres apart
- Place your hands lightly either side of your belly button. Firmly press two fingers from each hand into your lower abdomen.
- Gently begin to draw your lower abdomen down towards the floor (picture a string pulling your navel towards the floor) but do not move your pelvis or raise your chest. Ensure you are breathing slow and controlled.
- As you feel your muscles tighten stop drawing in your stomach and hold - continue to breathe. The muscles underneath your fingers should feel taut but the movement does not require a lot of effort.
- Hold this position for 10 to 15 seconds, breathing normally the entire time.
- Do ten repetitions.
Pelvic Tilts - With Advancement 2 one legged tilts
Starting
Position:
- Lying on the floor with your back pressed against the floor, bend your knees keeping your feet on the ground.
- Slowly lift your pelvis up so your shoulders and knee are at 180 degrees, hold briefly before lowering slowly back down to the ground.
- Do three sets of 15 repetitions.
Advancement:
- For many this will be rather easy...
- Start in the same position but this time extend the right leg out in front and place your heel onto the opposite knee.
- Hands by your side, palms face down, slowly lift your pelvis off the floor in the same movement.
- Repeat for the other side of the body (swap legs over to the other side)
Further advancement:
- Straighten the right leg out in front of the body as you lie down. Repeat the movement with one leg only...
- Keep strong throughout ALL movements and breathe out as you lift the pelvis, and slow and controlled deep breath in through the nose as you return to the floor.
Start Position Finish Position
For More Core Abdominal Exercise; click here.
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