Last issue we reviewed many smart reasons to work your core—from general fitness, to less back pain, to just plain looking good when your six-pack starts to show through.
Now that we’ve covered the basic benefits of a strong core, we have tips to share on how to work those abdominals, how often, and the truth about what doesn’t work well.
First things first: when we talk about your “core,” we are referring to more than the set of abs most people think about, that set being the “six-pack” abs, or rectus abdominis. Those abs are nearer to the surface than some of the deeper muscles you need to know about when you’re working on core strength.
Down below that ladder of abs in front, for example, is an inner sheath of abdominal muscles called transverse abdominis (TA). Even though you can’t see them like RA, they are essentially an “inner girdle” wrapping around your lower midsection and supporting the movements of your spine. They are essential to healthy, stable movement.
Working in conjunction with your TA are the internal oblique muscles along the sides of your ribcage. On top of that, next to RA are the external oblique muscles, which again are nearer to the surface, and can be developed to create “cut” lines down above the hip bones in some physiques. The obliques work with the diaphragm to support breathing, and also are used for side-bending and rotation of your trunk.
Aside from all these abdominal muscles, we also recruit from the surrounding muscles of the back and buttocks when we work on our cores. The abs are essential for stability, and though a lot of the abdominals stimulated in your workouts may be hidden under deep layers of tissue, the entire muscle group is involved in everyday functional health.
The truth about abs is you have the chance to use them to a certain degree, almost all the time. Even when you’re sitting or standing still, you must use abdominal muscles to keep your spine erect and breathe. The more awareness you bring to this fact, the more you will be using your abs on a day-to-day basis, and helping their development.
Your body type and shape of your midsection, your percentage of body fat, and the amount of fat that has gathered around your waist, will all determine the physical appearance of your abs. If you lead an active life, and are relatively lean, it’s quite possible for you to have a flat stomach or visible abs, even without specifically targeting them with exercise.
But as we discussed, the importance of abs goes beyond looks, so consider your everyday life a chance to build core strength anytime. Some suggestions:
If you’re going for the aesthetic aspect of a great set of abs, you’ll want to add a few dedicated abdominal workouts to your routine 2 – 3 times a week. Be sure to become familiar with any piece of equipment you decide to add into your workout, since working your abs (like any body part) with improper form or resistance can also cause a strain.
For general health and wellness, simple mat exercises can be a boost to your core strength and help you get that special feeling in your gut only ab work can bring! Some sound advice: don’t rush through…take your time and focus on form. You’ll get more out of your abs when you activate the right muscles with control.
See demonstrations of these exercises and Learn tips & tricks for a great core in the New Year!!
See your club for seminar times.