Abdominal Exercises for Beginners.

  The abdominal muscles are the most difficult for beginners to develop because they take a long time to develop and need a low amount of bo...

 The abdominal muscles are the most difficult for beginners to develop because they take a long time to develop and need a low amount of body fat to be visible.

 

The abdominal muscle group is made up of three major muscles:

1. Rectus abdominis – also referred to as the abs, is a long flat muscle wall that extends from the lower chest to the pubic bone. The linea alba is a midline band of connective tissue that separates two parallel muscles. It runs from the pubic symphysis, pubic crest, and pubic tubercle inferiorly to the xiphoid process and costal cartilages of ribs V to VII superiorly. The pubic crest and pubic symphysis are the proximal attachments. It attaches distally to the costal cartilages of ribs 5-7 and the sternum's xiphoid process.

The rectus sheath, which is made up of the aponeuroses of the lateral abdominal muscles, contains the rectus abdominis muscle. The linea semilunaris is the rectus's outer, most lateral line. The rectus abdominis is divided into distinct muscle bellies by bands of connective tissue that run through it. These muscle bellies can be seen externally in the abdomens of people with low body fat. They will appear in groups ranging from two to twelve. However, six is the most popular.

2. Obliquus abdominis – also known as the obliques, this muscle extends diagonally from the lower ribcage to the pubic region. Internal obliques are located under the external obliques.

The external oblique muscle is located on the lateral and anterior sides of the abdomen. It is long, small, and irregularly quadrilateral, with the muscular portion on the side and the aponeurosis on the anterior wall of the abdomen. Because of subcutaneous fat deposits and the small size of the muscle, the oblique is not visible in most humans (especially females).

It is formed by eight fleshy digitations, one on each of the external surfaces and inferior borders of the fifth to twelfth ribs (lower eight ribs). These digitations are arranged in an oblique line that runs inferiorly and anteriorly, with the upper digitations attached near to the cartilages of the corresponding ribs, the lower digitations attached to the apex of the cartilage of the last rib, and the intermediate ones attached to the ribs at a distance from their cartilages.

 

3. Transversus abdominis – a thin line of muscle running horizontally around the abdomen. The transverse abdominal, so named because of the orientation of its fibers, is the innermost of the flat abdominal muscles. It is located directly within the internal oblique muscle.

The transverse abdominal fibers arise as fleshy fibers, the anterior tri-vierths of the inner lip of the iliac chest, the inner surfaces of the lower six ribs, interdigitation with the diaphragm and the thoracic Columbus. The transverse abdominal fibers are made up of fleshy fibers. The latter ends in a broad aponeurosis, with the lower fiber curved anteromedially (mediately and downward) inserted in the crest of the pubis and pectineal side, along with that of the internal oblique muscle; the inguinal joint tendon is often referred to as aponeurotic fax.

 

You can effectively target these muscles by performing the exercises mentioned below.

1. Crunches – three sets of 15-20 repetitions. This exercise targets the upper abs.

2. Pelvic tilts – three sets of 15-20 repetitions. This exercise will target the lower abdomen, just below the navel.

3. Side bends – three sets of 15-20 repetitions. This exercise will strengthen the obliques.

 

As with all workouts, you must exercise caution when scheduling particular body parts. To begin, integrate abdominal exercises into a programme similar to the one outlined below:

Day One: Biceps, Back, and Abs

Day 2 focuses on the hamstrings, shoulders, and abs.

Day 3: Quadriceps, Forearms, and Calves

Triceps, Chest, and Abs on Day 4.

Complete one set for the first couple of weeks, then add one set per week up to a maximum of three. After three months, you'll be able to progress to more rigorous intermediate-level workouts.