Building Perfect Abs
At any given time it is easy to find in every fitness magazine the “Ultimate Abs Workout” or “6 pack in 6 weeks”. Are there credibility to their claims, sure. It would be morally compromising to make such outrageous claims without having some sort of validity to them. The real way to ensure washboard abs is proper nutrition but in addition to a proper diet, a focus and well thought out core exercise regimen is vital.
Meet Your Abs
When people think of abs, they generally think of the washboard stomach that is flooded on all fitness magazines. Although this is true, the abdominal muscles are so much more. To be technical, the abdominal muscles are…
“…any of the muscles of the anterolateral walls of the abdominal cavity, composed of three flat muscular sheets, from without inward: external oblique, internal oblique, and transverse abdominis, supplemented in front on each side of the midline by rectus abdominis.” [1]
Basically, the bottom of the rib cage to the top of the leg all the way around the body.
[1] https://www.britannica.com/science/abdominal-muscle
Basically, the bottom of the rib cage to the top of the leg all the way around the body.
This muscle group is extremely dynamic. They stabilize the trunk and spine, they protect internal organs and also provide movement in various planes of motion. They abdominal structure is where it all begins. Having a strong core also has multiple benefits which include life longevity, the ability to lift more and help with a pain-free back! Because abs are so dynamic, they must be worked dynamically.
Workings Those Abs
There are four basic ways, or type of exercises, that work on abdominal structure. They are stabilization, rotation, hip flexion and trunk flexion. Taking each style and doing them separately on any given day is an option but once again the abdominal cavity is dynamic, so let’s work it dynamically.
Stabilization:
These types of exercises improve spine stability and also help decrease lower back pain. On top of all that they also work some of the most visible muscles of the six pack. These exercises include various planks, bird dog and mountain climbers.
Rotational:
These types of exercises focus on the obliques. They work in conjunction with the hips, lower back and help the body with more power. These exercises include various twists, hip crossovers, and cable rotational work.
Hip Flexion:
These are great for “total abs”. They target the hip flexors (bikini V), external obliques, and the rectus abdominis. These exercises include various leg lift, leg crunches, pull-in, and pikes.
Trunk Flexion:
These types of exercises really focus on the rectus abdominis or the six pack muscles. These exercises include various crunches.
Check out the video below for the ultimate six pack to build perfect abs.
