Abdominals
Rectus Abdominus:
Location: Covers the area from sternum all the way down to the pelvis bone.
Function: Pulls the upper torso to the hips
Exercises: Crunch or Sit Up
Quote:
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
After the one second contraction, begin to come down slowly again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a decline bench.
Oblique:
Location: Side of the waist.
Internal Obliques
Transverse Obliques
External Obliques
Function: Tilt and twist the torso
Exercises: Side Bends and Decline Oblique Crunches
Quote:
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
Put one hand beside your head and the other on your thigh. This will be your starting position.
Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
Lower your body back down slowly to the starting position as you inhale.
After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.
Variations: You can perform this exercise on a flat surface or you can also alternate from side to side in each repetition.
Intercostals:
Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
Function: Elevation and depression of the ribs
Exercise: Air Bike
Quote:
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
Go back to the initial position as you breathe in.
Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Notes: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
Serratus:
Location: Between front abs and lats.
Function: Pulling of the scapula forward and around like in the motion of throwing a punch
Exercises: Barbell Pullovers and Cable Crunches
Quote:
Kneel below a high pulley that contains a rope attachment.
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.
I hope this gives you a vague idea for the ab section of your body.
I will write some arms and legs programs later. I've just gotta dash to the pool now.:spot:
Hope this helps?
