Special Workout Abs
The relation of fat stored in the stomach area and health have been subject to different studies that show extra weight around the middle is related to diabetes, heart disease, inflammations and other serious conditions. The reason is that this specific type of fat it not subcutaneous (like other fat you can actually pinch/grab with your hands), it builds up around the organs and viscera, and is therefore called visceral fat.
Being ‘hidden’ inside the body, visceral fat can be present even if you’re not overweight, but it can be fought with a drug free recipe: exercise and a healthy diet. Luckily, it is believed that this ‘most type dangerous’ fat is also the easiest to lose. Please refer to your Holmes Place Personal trainer or instructor to be guided in the exercises that best suit your specific needs.
The anterior and lateral muscles that compose the abdominal wall can be considered in the following focus areas for exercise purposes:
#1 Transversus abdominis
The deeper core that wraps the spine supporting the core and offering stability.
The best exercise to get the anterior muscles working is with lifts, as the muscle responds to prevent the pressure on the spine. You can perform lifts with or without the aid of equipment such as kettlebell, in lunges, or with your back supported against a wall.
The stomach vacuum exercise, that contracts the inner muscles, allows the carving of the inner abdominals.
You can perform this exercise lying, sitting or standing up, bending forward and holding your knees. It’s based in a respiration technique where you coordinate the air intake and a powerful exhale that glues your bellybutton to your back and hold the contraction for a few seconds and release. Repeat and increase the time of the contraction as you evolve in your training.
#2 Rectus abdominis
The famous six pack. A long and flat muscle divided in two sections connected by linea alba, a connective tissue.
Here come some of the most feared of exercises: crunches. There are some six-pack training solutions that don’t necessarily involve them, like extended planking or flutter kicks, but crunches are still pretty much the number one go-to solution.
A cross-legged crunch will ask for a higher effort of the top section of the abdominal muscles, while cycling cross crunches and leg raises will demand more of the mid and lower section. Repeating and mixing these exercises will provide a complete routine.
#3 Internal abdominal oblique
The fibers of the internal oblique run in a diagonal in relation to the external abdominal oblique. It’s located internally in relation to the external abdominal oblique.
Internal core abdominal exercises include the twist crunch. Rest on your back and alternate the bending of the knees, while the opposite elbow reaches to touch them.
The plank bridge will give you a clear indicator if you are working the correct muscle set almost instantly – you should feel the burn as you hold your position. Place elbows, feet and knees on the floor and then raise your knees simultaneously without curving your back. Hold for 60 seconds.
#4 External abdominal oblique
Located in the sides of the torso, these are thin, broad muscles that cover the laterals.
Russian twists will guarantee you focus on the torsion. Sit down on the floor and raise your legs up. With your knees at eye level bend your torso to the left and then to the right side. Repeat. Heel touches will also work the laterals as you strive to reach the same side heel of your bent leg, with your extended arm and hand.