Carve Crucial Core Muscles

Intense Ab Workout

The Exercise: Diamond Back
People forget that to have amazing abs, you need to have a strong back. This move is deceiving. It doesn't look nearly as challenging as it is. First, lie face down on the floor. Then, squeeze your glutes so that your legs lift slightly off of the floor. Raise your chest and extend your arms out in front of you, off of the floor. Keeping your chest lifted, draw one elbow toward your back. Alternate arms.


The Muscle: Rectus Abdominis
When most women say "abs," they're talking about the rectus abdominis. It's a long paired muscle that, thanks to connective tissue, gives abs their six-pack look. Plus, it works to help your torso bend forward, which is pretty important if you want to get out of bed or bend down to pick up anything. Ever.

The Exercise: Scissor Clap This move provides a great burn, but it's fun to do at the same time. Every time I hear that clap, I know I am staying in it! To perform the move, lie on your back, face up, with your shoulder blades raised off of the floor. Keeping your legs straight, lift one leg so that your legs form an L shape. Clap your hands behind your vertical leg. Continue scissoring your legs, clapping each time behind your knee.

The Muscle: External Obliques

Among the largest and outermost muscles in your core, the external obliques run on each of your sides. They help your body bend from side to side and your spine rotate. And since they're so large, they can do a number for your physique.
The Exercise: Low Plank Oblique Knee Lift If you thought side planks were hard, get ready. To perform this variation, first get into a side plank, balancing on one of your forearms, your shoulder directly above your elbow. Hold your other hand at chest height. Raise your top knee toward your chest until it taps your hand, then lower it back down.



The Muscle: Internal Obliques

Running underneath and perpendicular to the external obliques, the internal obliques work with the external obliques to help you bend and rotate. They work with the diaphragm to help you exhale during exercise—which is key to helping you work out harder, longer.
The Exercise: Ab Sprint
Extend one leg out in front of you and bend your other knee toward your chest. Switch your legs back and forth while pumping your arms like you're running.

The Muscle: Transverse Abdominis

Your innermost abdominal muscle, the transverse abdominis runs along the front and side of your abdomen, and pulls it in like a corset. It's also the powerhouse of your entire core, fueling athletic performance—whether you're running, swimming, lifting, or cycling.
The Exercise: Drum V
There's something about pounding your fists against your stomach that is so primal and just makes you dig deeper in every sense of the word. Extend your legs out in front of you and raise them up until your entire body forms a V. Take your fists and bang them (not too hard!) against your abs while maintaining the V shape.

The Muscle: Hip Flexors 

A group of muscles in the pelvis and upper thighs, the hip flexors are those "lower abs" you always have trouble hitting. More important than looks, though, they're critical to core strength and athletic performance. And since they're responsible for driving your knees up to your chest and keeping your pelvis aligned with your thighs, any weaknesses can put you at risk for running injury.

The Exercise: Pike Up I love this move because it's like doing work on the ball, just without the ball. It's so good for the lower abs, which I know can be a tough spot. First, he says to get in a high-plank position. Then, keeping your legs together and straight, hop your feet in toward your chest, piking your butt toward the ceiling. That should put your entire body in an inverted V shape. Pause, then hop your feet back out to the plank position. Repeat.

 

The Muscle: Multifidus

A thin, long, muscle that runs from the base of your spine up to the middle of your back, the multifidus provides stability and support to the spinal column. It helps each vertebra work its best and stay injury-free.
The Exercise: Alternating Plank Balance
This move is so hard and never stops challenging me. My goal is to limit how much I wobble and then I know I am really working that core. To perform it, first get into a high plank. Extend your right arm in front of you and your left leg behind you at the same time. Pause, keeping your hips square to the ground. Then switch to the other side.


 Cheers,


Eve :-)