Everything You Need to Know About Abs The abdominal muscles are located on the front of the body between the ribs and the pelvis. Abdomina...
Everything You Need to Know About Abs
The abdominal muscles are located on the front of the body between the ribs and the pelvis. Abdominal muscles support the trunk, allow movement, and hold organs in place by regulating internal abdominal pressure.
Think of your abdominal muscles as a strong pillar connecting your upper body and lower body. Having solid abdominal muscles provides a foundation for all activities. All of our movements are powered by the trunk—the abdomen and back work together to support the spine when we sit, stand, bend over, pick up items, exercise, and more.
Your core muscles are the muscles located deep in the abdomen and back that connect to the spine or pelvis. Some of these muscles include the transversus abdominis, pelvic floor muscles, and oblique muscles.
Transverse Abdominis:
The deepest muscle layer. Their main role is to stabilize the trunk and maintain internal abdominal pressure.
Rectus Abdominis:
They lie between the ribs and the pubic bone at the front of the pelvis. During contraction, this muscle usually forms a "six pack". It has characteristic protrusions called The main function of the rectus abdominis is to move the body between the rib cage and the pelvis.
This muscle can be worked in 2 different ways: either by bringing the chest towards the pelvis (upper abdomen, as in a crunch), or by bringing the pelvis towards the chest (lower abdomen, as in a leg raise).
Internal obliques:
These cross the rectus abdominis and are located just inside the hip bones. They work in the opposite way to the external oblique muscles. For example, rotating the trunk to the left requires the left-sided internal oblique and the right-sided external oblique to contract together.
External obliques:
They are located on both sides of the rectus abdominis. The external oblique muscles allow the trunk to flex, but whichever external oblique contracts also contracts its opposite side. For example, the right external oblique contracts to turn the body to the left.
As a result, the internal and external obliques work together and are exercised with movements such as side bends and twists.
Your abdominal muscles are activated and strengthened in all compound movements such as squats, deadlifts and overhead shoulder presses. Apart from these, you can emphasize your lines by working isolated, like all other muscle groups.
Remember that in order to see your abdominal muscles, you need to reduce your fat percentage. You can't see your six packs under the layer of fat. That's why just exercising your abdominal muscles will not give you the six-pack look.
Since your abdominal muscles will get very tired on leg days, you can choose to do isolated abdominal movements on your upper body days. While you're planning, don't forget to target all areas of your abdominal muscles.
NOTE: If you want to calculate your fat percentage, download our Berkay Türkkan Fitness mobile application here and click ' fat percentage calculator' You can use the section.
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MOST FREQUENTLY ASKED QUESTIONS ABOUT ABDOMINAL WORKOUTS
-How many times a week should abdominal muscles be exercised?
The answer to this question varies depending on your training system. If you are doing a full body workout, you can also add abdominal exercises to every workout. However, if you are dividing it into upper body and lower body, it would be better to add your abdominal training to your upper body day.
- Can we get rid of belly fat if we work out our abdomen every day?
The answer that is valid for every muscle area is also valid for this question. You cannot burn fat in the area you exercise. We exercise our muscles to strengthen them and gain volume. To burn fat, you need to create a calorie deficit or an energy surplus (like cardio). Your genetic structure decides which part of your body you will primarily lose fat from. Some people lose fat from the abdominal area first, but they still have fat in the leg area that they want to get rid of. Some people are happy with everything, but there is still fat in the abdominal area that they want to get rid of. In this case, it should continue to be planned to lose fat.
- Does abdominal work thicken the waist?
Of course, abdominal training can add volume depending on how it is planned. At this point, it is generally still fat that will make the waist look thick. However, very voluminous obliques can also cause the waist to appear thick or hollow. Therefore, after your obliques reach the level you are satisfied with, you can take a break from your isolated work in this area.
- Can abdominal muscles develop without doing isolated abdominal exercises?
Abdominal muscles spend great effort and become stronger to keep your body solid and upright in compound exercises such as squats, deadlifts, overhead shoulder presses. In addition to working in isolation to give volume and shape, you can make a difference by working in isolation to strengthen your correct posture in these movements.
-What effect do strong abdominal muscles have on weight training?
As mentioned in the previous question, strong abdominal muscles always provide an advantage in weight training. It helps you to go heavier without deteriorating your movement form.
- Should the abdomen be worked out before or after weight training?
There is no single answer to this question. You can plan this according to your priorities that day and your strong/weak areas. With proper planning, you benefit from working both ways. The main thing is not to tire the abdominal muscles, which provide support in the accepted movements, before training.
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