The Region of Abdominal Muscles
You need to use abs workout that work effectively that target the different areas on our abs. Our abdominal muscles consist of 5 parts which are rectus abdominis, external oblique, internal oblique and transverse abdominis. Rectus abdominis is the six-pack muscle that assists our upper body bend and helps maintain good posture. This is the part that most people think of when they think of abs.
The next part is the external oblique. These are the muscles that start on the ribs and extend diagonally down the sides of your waist. External oblique are involved when you turn your torso and move your waist. Golfers, tennis players and hockey players usually make their movement which involves the external oblique.
The third part is internal oblique which is situated between the rib cage and external oblique and it extend diagonally down the sides of your waist. It is similar to external oblique which are used in torso rotation.
The fourth part is transverse abdominis which is a thin muscle that runs horizontally, surrounding your abdomen. It also functions as a compressor for the abdomen that keeps everything intact.
Abs #1: Hanging Knee Raise
This workout is great for working your lower abs. In order to pull this manoeuvre correctly, you need to have a chin-up bar. Hang yourself fully extended on the chin-up bar, palms facing outwards, shoulder-width apart. Raise your knees to your chest, curling your pelvis upwards at the end. Do it around 12 repetitions. If you want a tougher hanging knee raise, you can hold a medicine ball between your knees. You can substitute this workout with mountain climbers if you do not have a chin-up bar.
Abs #2: Plank or Bridge
This is a great workout for your transverse abdominis. There two types of planks. Normal plank and side plank which is tougher than normal plank. To do this workout correctly, start to get in a push-up position but bend your elbows and rest weight on your forearms instead of your hands. Your body should form a straight line and pull in your abdominal as you perform this plank position. Hold it at least 30 seconds or more.
Experts recommend that you do up to 2 minutes if you are more advanced. To toughen the plank workout, use a stability ball and bridge yourself up on top of the ball. This is definitely the best ab workouts that work tremendously good for your abs.
Abs#3: Barbell Rollout or Stability Ball Rollout
This is a additional advanced workout which actually work hard on your abs. If you have barbell, prepare the barbell with a pair of 2.25 kg or 5 lb plates. You can furthermore use a stability ball or gym ball or even use a towel. Kneel on a mat or towel to avoid gliding your knees. Grip the bar with an over-hand, shoulder-width grip. Start your position with a slightly rounded position and roll the bar out forward as far as possible without arching your back or touching the floor. Hold for a few seconds and then return back to the starting point. Do it around 5 to 10 repetitions. Personally, this is one of the hardest abs workouts but super helpful.