Anatomy of the abdominal muscles
The first step in abdominal muscle training is to know which muscles belong to the abdominal muscles in general and what functions they perform. The abdominal muscles are composed of the straight abdominal muscle (M. rectus abdominis), the external oblique abdominal muscles (M. obliquus externus abdominis), the internal oblique abdominal muscles (M. obliquus internus abdominis) and the transverse abdominal muscles (M. transversus abdominis). The straight abdominal muscle can tilt the pelvis and tilt the upper body forward.
It is the antagonist of the spinal muscles. The outer and inner oblique abdominal muscles are responsible for the lateral inclination of the upper body. The transverse abdominal muscles can produce a so-called abdominal press, which is used, for example, when going to the toilet.
All groups of abdominal muscles support breathing and ensure that the person walks upright. A simplified classification, which the subsequent exercises access, divides the abdominal muscles into upper, lower and lateral abdominal muscles. You should know this rough division if you want to train your abdominal muscles effectively. Because each muscle group can be trained sensibly through different exercises.
Training Principles
Before a small selection of exercises takes place, a few basic rules are laid down according to which the training should be designed. First of all, you should not eat too much or even nothing at all before a training session, as this can lead to an indisposition. An even strain of the different muscle groups is essential for a successful training.
One-sided training can lead to bad posture in the long run and should be avoided at all costs. In addition, sufficient breaks should be taken at the beginning to give the muscles a chance to regenerate. One training unit every second day is sufficient for the first two weeks to make progress.
The training duration should be between 5 and 25 minutes, because a shorter duration would have no effect, and a longer training would result in an overacidification of the muscles. Correct execution of the exercises ensures optimal results and prevents injuries and poor posture. Finally, you should make sure that in addition to the abdominal muscles, the back muscles are also trained, as otherwise long-term bad posture can also occur.
The first exercise that is now presented is called forearm support and is a static exercise. The main training goal is the straight abdominal muscles. The position is similar to a push-up, except that you do not support on your hands, but on your forearms.
The back and torso should be kept stable and straight, and the head remains in extension of the spine. This position should be held for 30 seconds at the beginning before going up for the duration of the exercise. The dynamic alternative is the abdominal press.
It is the gentler alternative to the better known sit-ups, as a safer execution can be guaranteed. They are also easier to learn and perform. Although the entire straight abdominal muscles are involved, the upper part is trained slightly more than the lower part.
For a correct execution, you lie on the floor or on a training mat in a supine position and bend your legs so that your feet are flat on the floor and your legs are hip-wide apart. The hands are crossed behind the head and touch the back of the head with the fingers. The elbows point to the left and right side and the head is in a natural position (in extension of the spine).
The gaze goes diagonally upwards and the head is not placed in the neck, nor is the chin on the chest. Now the upper body lifts off the floor, curves and tilts towards the knee joints. During this movement you exhale.
Then the upper body lowers again towards the floor and exhales. Shoulders, head and hands do not touch the floor to maintain muscle tension. During the whole exercise the position of arms and head does not change.
After 10 to 20 repetitions, the upper body is completely laid down and a 1 to 2 minute break is taken. After two more rounds this exercise is completed. The number of repetitions depends on the starting level of the user.
As a recommendation, a lower number of repetitions should be chosen at the beginning. An increase can be made in the following training days and weeks. One of the most common mistakes is the swinging with the arms, which leads to considerable loss of the training effect.
Now we come to an exercise for the lateral and transverse abdominal muscles. The hip roll is a beginner exercise and easy to learn. The starting position is similar to the abdominal press.
In supine position, the arms are laid to the left and right side of the body. The legs are angled so that there is a 90° angle in the hip and knee joints. To perform the movement, the knees are rolled alternately left and right to the side.
The shoulder blades remain rigidly on the floor, only the lower back stands out slightly. The lateral movement of the knees causes the hip to rotate. Execute the movement only as far as your mobility allows.
The knees are tilted alternately to the left and right side. After every 10 repetitions you can take a one minute break. Make sure that your shoulders are always touching the floor.
In addition, the exercise should be performed slowly and in a controlled manner so that only the lower body turns. In addition to this dynamic exercise there is also a static exercise which is gentler on the back. The body is in the lateral position and is supported by the elbow on a gymnastic mat.
The shoulder is at the same level as the elbows, the legs are stretched and the upper foot is placed on the lower foot. To perform the exercise, the torso is lifted off the floor and the body rests only on the forearm and feet. The upper arm rests on the sides of the body and the upper body and legs form a line.
The head is in extension of the spine. Just holding this exercise brings a training effect. This should be the first step.
To increase the level of difficulty, the torso can be alternately raised and lowered. After 20-30 seconds change sides and perform the exercise three times. The exercises presented here are only a tiny part of the possibilities to do an abdominal muscle workout. They should be used for beginners and always be performed correctly. An abdominal muscle training for beginners should always be individual, include sufficient recovery and be performed slowly and in a controlled manner.
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