![]() ![]() Begin by exhaling all the air out of your belly and lungs. If this is your first time doing the exercise, you may want to place an abdominal mat behind you just in case you become lightheaded. How to Perform: Sit upright in a chair or on the floor.Muscle(s) Targeted: Transverse Abdominis, Flexors.Hold this position.ĭo you have wrist pain that you’re afraid might interfere with the plank exercise? Check out our article on how to get rid of wrist pain. Bring the hips up and contract the abdominal wall as hard as you can. ![]() Extend your feet back and put the weight of your upper body on your forearms. How to Perform: On an abdominal mat, get on your hands and knees.Now that you know the muscles that form the core, let’s review the exercises that are ideal for targeting each section for the best results. This will help to form the mind to muscle connection that will be essential for results. Practice flexing each muscle group and becoming more familiar with each section. We recommend taking the time to look at your core in the mirror. Again, these support larger muscle groups in the core, most notably the rectus abdominis. This deeper-level muscle tissue is essential in basic twisting and turning movements.Įxtensors: Attached to the back of the spine, you’ll find extensors that support the larger muscle groups.įlexors: Opposite the extensors, you’ll find flexors. Internal Obliques: This is the muscle tissue that is beneath the external obliques. As the name implies, the external obliques refer to the muscle that you see. Learn more about the transverse abdominis and the exercise to shrink your waist.Įxternal Obliques: The obliques are on the side of your torso. Learning how to activate and control this muscle is essential for getting shredded abs. It’s responsible for deeper ab contractions such as when you suck in your stomach. Transverse Abdominis: This layer of deep muscle tissue lies beneath the rectus abdominis. When people use the term washboard abs, this is an excellent way to visualize the muscle. ![]() The rectus abdominis runs the length of where your solar plexus is down to the groin. You’ll find these muscles on the front of your stomach. Rectus Abdominis: Commonly referred to as the abs. It’ll also help with establishing a strong mind to muscle connection that will provide better results. This will help you understand the muscles you’re targeting. BREAKDOWN OF THE COREīefore jumping into the exercises you need to perform to get shredded abs, let’s breakdown the musculature of the core. Imagine if Phil Heath only trained his abs but never bothered with his obliques or back. Not only is this dangerous because it promotes overcompensation, but it’s also not aesthetic. The other mistake that most people make is they assume that it’s okay to focus on the front and center muscles of the core: the rectus abdominis or the abdominal muscles. Nervous about working on your core because of lower back pain? Check out our article on how to get rid of lower back pain. Draw a circle around your torso and this is your core. The core is made up of the front abs, obliques, lower back, and hip flexors. The core encompasses several major muscle groups that work together to allow for functional movement. There are two common mistakes that people make when it comes to getting shredded abs:įirst, many people say core when they are referring to the abs. Let’s review the most common mistakes people make when trying to build their abs, the anatomy of the core, and the best exercises to build a six pack. Building shredded abs isn’t about luck it requires discipline and the correct exercises. They also help to perform functional movements that we take for granted. Who doesn’t want to show off a set of shredded abs? Six pack abs are a sign of hard work and strength.
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