10 Abdominal exercises

  Abdominal exercises

abs exercise is so important and   is vital because it helps in building a strong core it also  strengthen  lower back, improve posture, and stabilize  entire body. Because nearly all bodily movements originate in the core, strengthening these muscles will improve the  range of motion while also protecting you from injury while completing daily duties.

The main muscles that work include 

rectus abdominals 

transverse abdominals

external and internal oblique muscles 

here we describe the exercises as lower and upper exercise although some of them are bothe upper and lower 

     lower abdominal exercises 

the following exercises are considered the best exercise to build lower abs 

1-reverse crunch

The main muscle that works in this exercise is rectus abdominis as the main function of this muscle is to flex the trunk over lower limp or flex lower limp over trunk

Do this exercise  two to three  sets of 8 to 10 reps 


2-double leg lift 

This exercise is a compound exercise in which both upper and lower abdominis ,quadriceps and glutes muscles work in this type of exercise 

Do this exercise 10 to 15 reps 4 to 5 sets 


3-bicycle crunches 

This exercise works lower abdominis 

Transverse abdominals and 

Oblique muscles 

Do this exercise 3 sets of 15 to 20 reps 


4-mountain climbers 

This exercise is also a type of cardio 

Nearly most of the muscles of body participate in this 

Exercise but the main muscles are 

Shoulder muscles 

Hamstrings 

Core muscles 

Do this exercise 3 to 4 sets each set 30 to 90 reps 


5-rotating side plank 

In addition to abdominal oblique muscles the following muscles are also work in rotating side plank 

Glutes abs and shoulder muscles 

Do this exercise 3 to 4 sets each one for 30 min 


    upper abdominal exercises 


1-crunches 

It is good for rectus abdominis the main muscle that works in this exercise 

2-plank 

Despite its benefits to abdominal muscles doing plank has other health benefits includes 

Plank helps in building a great posture ,it improves metabolism so it is so helpful in burning fat specially in belly region ,improves coordination and flexability


 

3-decline crunches

The primary  muscle that works is rectus abdominis 

This exercise  strengthen the core muscles in the chest, thighs, and pelvis while increasing spinal flexion. The rectus abdominis, obliques,  

4-Russian twist 







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