The abdominals, or ‘abs’ as they have become known, are the subject of much discussion in the fitness industry, not least because of the aesthetic benefits. Everyone has an opinion on the best exercise to achieve ‘washboard abs’ (which, in case you are wondering, are actually more down to diet anyway). Understandably, a six pack is not usually high up on the Me Spot ladies’ list of priorities. So, is it really worth bothering to work on our abdominals?
Firstly, let’s look at what they are.
The abdominal muscles
There are four main muscles:
The rectus abdominis – this is the muscle that runs down the front of your torso from ribs to pelvis. It is responsible for flexing the trunk forward. It is, in fact, this muscle that creates the infamous six pack, but only when the body fat percentage is sufficiently low for it to be visible.
The internal and external obliques – they criss-cross at the waist and rotate the torso and/or help to bend side to side.
The transversus abdominis (TVA) – the deepest of the abdominal muscles, it runs in a circle around the spine, similar to a corset.
While the rectus abdominis gets all the glory, the TVA is actually doing a more important job in many ways. Although it will never be visible no matter how much it is worked, there are lots of good reasons for giving it (as well as the rest of the abdominals) some special attention:
- helps to stabilise the spine.
- provides support for the torso thus enabling better quality movement.
- assists with balance.
- it has a role to play in preventing lower back pain.
- protects the internal organs.
As it doesn’t ‘move’ the spine in the way the other abdominal muscles do, the TVA can be hard to locate. Here’s a useful video (apologies for the ad!) to get you started. The ability to activate the TVA effectively is the foundation of all abdominal training. Note that in activating the muscle, there is no need to hold your breath, you should still be able to breathe freely throughout. Master this technique before progressing on to the exercises below.
With so many benefits to be gained which are all way more important than a six pack, I would say that it is definitely worth spending time to strengthen the abdominals. There are lots ways of doing that, some of them not necessarily just involving the abdominal muscles themselves. Here’s a few of my favourites, all suitable for beginners and the level of difficulty can be progressed as you get stronger.
My top 3 abdominal exercises
Plank
- Lie on the floor resting on your lower arms.
- Check your elbows are directly under the shoulder to protect the joint.
- The neck should be long and the shoulder blades drawn down the back. Watch that the head does not drop down.
- Activate the TVA (see video above) and lift the torso and thighs off the floor.
- Your body should be in a straight line with no dipping at the lower back, or arching across the shoulder blades.
- Hold as long as you can and build up gradually. There should be no pain in your back.
- If this is too easy, then you can tuck your toes under and lift the knees into a full plank. If you are hard core, you could then try lifting a leg or tapping out to the side with your finger tips!
Deadbug
- Lie on your back and activate the TVA as above.
- Lift one knee up so it is directly above your hip. Keeping the pelvis completely still, lift up the other one to join it. This is know as the tabletop position. (NB if this is too difficult without arching the lower back then keep one foot on the floor throughout).
- Making sure the TVA remains engaged to stabilise the spine, start by tapping the toe gently to the floor without any movement at all in the pelvis. When done mindfully and correctly, this can provide a challenge even for those who are already quite strong. Get a sense of the weight of the leg as it drops away on an inhale, and use the tummy to pull it slowly back in on an exhale.
- If you are able to do this successfully, take the opposite arm over your head at the same time as the toe taps down, keeping the back and pelvis completely still. Watch the ribs don’t flare and lift off the floor. Return to the top and alternate sides. Aim for 8-10 repetitions each side
- To progress, instead of tapping the toe, add a leg extension as shown in the picture. You could also hold a light weight. Check the position of the back and pelvis regularly.
Knee twist
- Start in the tabletop position as described above and place a cushion between your knees.
- Twist from the waist on an inhale, dropping the knees over to the side. Only go so far as you are able to while keeping both shoulders firmly on the floor.
- Inhale and pull the knees back to the centre using the waist,
- If this is too hard, try the same move with the feet on the floor. One foot will come off the floor and be stacked on top of the other as you move.
- To progress the exercise, try starting with legs straight up to the ceiling and keeping them straight as you drop them over to the side.
It is worth noting that abdominals form part of the ‘core’, the broad term for the group of muscles in the midsection of the body including the back muscles, pelvic floor, hip flexors and diaphragm. In order to maintain balance and harmony, I would aways look to train other areas at the same time rather than just isolating the abdominals…but that is probably the subject for another blog.
For now, suffice it to say that abdominal work is definitely worth the effort with or without the six pack! Let me know how you get on.