You can look into transverse
abdominis exercises as well for great ideas.
Not exact matches
The plank is one of the best core
exercises that engages your entire core, including the obliques and transversus
abdominis.
While abdominal
exercises, like crunches and sit - ups, work the front of your stomach — also known as the rectus
abdominis — they only tap into a small percentage of muscle groups in your core.
It involves an isometric contraction of the transversus
abdominis, and practising it often enough will help you shrink your waistline and improve the performance of your abs in less time than any other
exercise.
However, if you maintain a flat back in the lumbar region during ab
exercises, the rectus
abdominis won't be able to actively contract, and without achieving proper contraction, you can't say you've trained the muscle.
With the reverse crunches
exercise the focus is on the two lower horizontal rows of the rectus
abdominis.
During ab
exercises, you need to have a forward bending motion at the waist, above the hip joint, to cause the muscle fibers of the rectus
abdominis to contract.
Hanging knee and leg raises are great core - strengthening
exercises that target the lower region of the rectus
abdominis, hip flexors and lower back.
The stability ball
exercise effectively targets the upper two rows of rectus
abdominis, and the external obliques.
I've always been taught and consistently teach the idea of drawing awareness to the deeper set of abdominals (the transversus
abdominis) when performing
exercises.
This
exercise works one of your deep core muscles called the transversus
abdominis.
The following is a series of five
exercises that work the entirety of the abdominal wall, including the transverse
abdominis and obliques.
This is
exercise is the ultimate move to train your entire core meaning your lower back, transverse and rectus
abdominis, external and internal oblique.
Any abdominal
exercise that guards your spine in its neutral curves will work transverse
abdominis.
This is an ultra-powerful
exercise which will build your
abdominis and increase your core strengths incredibly.
These Pilates
exercises involve bracing and hollowing your core, which helps activate your transverse
abdominis.
This combination
exercise not only targets your obliques and transverse
abdominis, but also your hips and lats.
Midsection
exercises should primarily target the rectus
abdominis or upper abs, the transverse
abdominis or lower abs, and the internal and external obliques.
There have been researches that proved that this
exercise is the best workout to target the rectus
abdominis and trains the whole core.
Besides, to get results you have to perform the abdominal
exercises correctly, your routine must be intensive, and you should implement different activities to work the entire core which means your oblique, lower back and
abdominis.
Abdominal crunches
exercise Rectus
abdominis muscles, whose job is to flex the trunk.
It is a general abdominal
exercise to train rectus
abdominis and transverse
abdominis.
This means besides your rectus
abdominis, which gives the six pack looking, you must
exercise your obliques and lower back, as well.
Primarily, core
exercises target the transverse
abdominis, the internal and external obliques, and the rectus
abdominis.
You can also work your transverses
abdominis, to pull your waist in tighter, by doing stomach vacuums but I suggest you don't work your abs directly with isolation
exercises, keep a strong core by performing compound movements and using free weights instead of machines.
The Foundation Breath is probably the most important
exercise you will ever do because it teaches your core muscles (pelvic floor, transverse
abdominis, multifidus, and diaphragm) to work together to provide support and stability.
This
exercise is really good for training both the rectus
abdominis, including the «lower abs,» and obliques.
This
exercises will hit all the core muscles, transversus
abdominis, internal and external obliques, rectus
abdominis, and more.
The seated twists with a medicine ball is a more advanced
exercise that works the core and abdominal muscles, particularly the rectus
abdominis, and the external and internal obliques.
To target the transverse
abdominis, you need
exercises that pull in your abdominal muscles, unlike sit - ups and crunches that push out on the abdominal wall.
There was no difference in rectus
abdominis muscle activity between the
exercises.
Therefore, it appears that the standing barbell overhead press produces higher levels of rectus
abdominis muscle activity than the squat or deadlift
exercises.
Lower rectus
abdominis muscle activity was higher in the Swiss ball jack knife and roll out compared to all other
exercises.
Comparing compound
exercises, Comfort et al. (2011) explored the rectus
abdominis muscle activity in the back squat, front squat and the standing barbell overhead press with a load of 40 kg.
Comparing different core isolation
exercises, Youdas et al. (2008) measured rectus
abdominis muscle activity in the ab roll out, bent - leg curl up, supine double - leg lowering, and side bridge.
They found no difference in rectus
abdominis muscle activity between
exercises.
This ab workout includes seven challenging
exercises that target all the muscles of your abs, including the rectus
abdominis, obliques, and TVA.
Transverse
abdominis and internal oblique muscle activity were not different between two
exercises.
Comparing the split squat with the back squat, Andersen et al. (2014) used a 6RM load in resistance - trained males and found that there was no difference between the
exercises in respect of the rectus
abdominis muscle activity but that the split squat displayed greater external obliques muscle activity than the standard back squat.
During deadlifts, rectus
abdominis or external oblique muscle activity is moderate, indicating that it may be a useful
exercise for the abdominals.
Probably one of the best
exercises for your rectus
abdominis is, surprisingly, good posture.
They found increased rectus
abdominis muscle activity when performing trunk flexion
exercises with added elastic resistance from a portable device (Perfect Abs).
During isometric core
exercise, rectus
abdominis and external oblique muscle activity are higher when using posterior pelvic tilt than when using abdominal hollowing, and when using unstable surfaces than when using stable ones.
Interestingly, the curl up produced greater upper rectus
abdominis muscle activity, while the posterior tilt
exercise displayed superior lower rectus
abdominis muscle activity.
Comparing compound
exercises to the plank, Aspe et al. (2014) investigated rectus
abdominis muscle activity during the back squat and overhead squat with 90 % of 3RM and in the front plank and side plank.
Comparing barbell squat variations, Comfort et al. (2011) explored rectus
abdominis muscle activity in the front and back squats with 40 kg and found no difference between
exercises.
Rectus
abdominis muscle activity is higher when performing the kneeling roll out, hanging leg raises and in some cases the reverse curl up compared to sit up and curl up
exercises.
Comparing the curl up and the posterior pelvic tilt
exercise, Sarti et al. (1996) measured rectus
abdominis muscle activity.
Comparing isometric, isolated core
exercises, Lehman et al. (2001) found that rectus
abdominis muscle activity was no different between the isometric bent leg curl - up, bent leg sit ups, supine leg raises 25 cm from bench, and legs - strapped supine leg raises and shoulders - strapped curl - ups.
Furthermore, rectus
abdominis displayed the highest muscle activity of all the abdominal muscles but still only reached 45 % of MVIC, which may indicate that muscle activity is insufficient to provide a training effect during this
exercise.