Let’s recap where we are in our ab circuit. First, we learned the foundation for working our core; and that is understanding the layers of the abdominal muscles and how to use isometric contractions as the basis for all our abdominal routines. We’ve learned one really good exercise for working each of the muscles of the abdomen:
I want to report my results from this ab circuit. I did the routine three times per week for one week and lost ½” from my waist! What kind of progress have you made? Please post in the comments section below.
Now we’ll learn how to work our last muscle group, the rectus abdominis, commonly called the abs. Have you seen someone with six pack abs? S/he has worked the rectus abdominis muscle.
The Rectus Abdominis is the most prominent abdominal muscle. It extends from the ribs vertically to the pubis and is responsible for the washboard abs of very fit athletes.
Photo courtesy of Passion4Profession
The Push Through is one of the best exercises for working the upper area of the rectus abdominis. The focus of this exercise is to push the hands inside the legs. As you push through, contract your abdomen using the the isometric contraction technique to obtain the best possible result.
How to do the Push Through
Keep your shoulders and head raised from the ground, and neck relaxed. Put your hands crossed and resting on the lower part of the abdomen. Contract your abdomen using the isometric contraction technique. Raise the upper part of your trunk and push out with your hands as far as you can in front of you. Return to the starting position.
Between the routines within our ab circuit get into the Bridge Exercise Position. Contract your abdomen using the isometric contraction technique. Remain in this static position while resting so that you do not lose the tension the ab circuit has built in your muscles.
Photo credit: WebMD
And this completes our ab circuit. Up next we’ll learn about sprinting.
To view our ab circuit check the ab workouts listed below. And remember to always consult your health care provider when beginning a new exercise program. Here’s what to read:
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Published On: September 12, 2013