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Ab Exercise
Remember, if your aim is to get a six pack, a healthy eating regime, along with aerobic exercise is required.
Rectus Abdominus and Transverse abdominis are the primary muscles of the abs, and their function is flexion of the trunk.
Rotation of the truck is performed by using the oblique muscles.
Erectus spinae is the muscle at the back which work in opposition to the abs. It is important to develop these muscle as well as the abs to keep the core balanced.
Avoid the Sit Up Pitfalls
Great care and excellent technique is required to strengthen the abdominal muscles with sit-ups. To be effective, sit-ups must use only the abdominal group. Often, more powerful muscles do much of the work.
When doing sit-ups, never push through back pain. Stop immediately at even the slightest twinge in the lower back. Checklist Lie on back with knees bent. Feet flat on the floor close to the buttocks, or raised up on a bench. Avoid having the feet held down, unless you want to work your Hip Flexor muscles. No jerking or twisting movements for beginners. Breathe comfortably throughout the exercise. Commence curls with the shoulders, then the upper back and finally the lower back. Aim to keep the shoulder blades of the floor throughout the set. Small movements are ok. You don’t have to sit all the way up, as long as you feel the abs working. Pause at the top before lowering, the longer the pause the harder the abs work. Clasp hands behind the neck just to support the weight of the head - never pull with your hands. Keep your chin off your chest, aim to keep your upper spine straight (neutral). Warm up your stomach muscles with easy stomach exercises, before you advance. Finish off by stretching out the abdominals.
How many should I do? Beginners should aim for two sets of 8 - 12 repsIntermediates two sets of 12 - 15 reps Advanced should do three sets of 15+ reps Rest for 20 seconds between sets
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