Abs in Action
Whatever your preferred form of movement, understanding the function of the abdominal muscles can help take your performance to the next level. While sport-specific training is the best way to build skill competency, effective abdominal exercises will elevate your abilities and increase your mind/body connection when you’re in action.
It’s not uncommon for gym goers to carry misconceptions about abdominal training, mostly due to a fixation on working abs with the goal of aesthetic gains. Having visible abs has more to do with how your genetics dictate where your body carries fat as well as your overall body fat percentage. No one is here to tell you what your goals should be, but here’s something to consider: being intentional about your exercise selection when training the core will have enormous benefits when you hit the “field”. Improving your ability to stabilize your body in motion and engage the correct muscles will positively impact total neuromuscular efficiency, which will assist in your body composition goals long term. So, instead of throwing in a few randomized ab exercises every session, start to consider the “why” behind your exercise selection, especially if you’re an athlete.
To create a well-rounded workout, it’s helpful to have a basic understanding of the core muscles and train accordingly. We’ve included three examples of ab exercises to try beneath each explanation. Since these muscles work in tandem with one another, isolating them isn’t the primary focus, but targeting is.
Rectus Abdominis
The rectus abdominis is the most superficial layer of the abs. It is the muscle people think of when imagining “six pack abs”. Its primary function is to flex the spinal column forward. For instance, call to mind the cat/cow stretch. In the cow position, your spine curls upward and you draw your hips closer to your ribs through the activation of the rectus abdominis. In the cat position, as the belly drops to the floor and the spine curls in the opposite direction, you are lengthening the rectus abdominis. Strengthening these muscles will have a direct impact on nearly every sport, including those that involve jumping, such as volleyball and basketball.
Exercises that target the rectus abdominis:
Hanging leg raises
Situps
Farmers walks
Transverse Abdominis
Everytime we move our limbs, the transverse abdominis is activated. By acting as an internal corset, these muscles provide stability to our spine while we are in motion. Training for stability, especially if you are new to working on your abs, is crucial to improving athletic performance and protecting your lower back. Proper activation of the transverse abdominis when paddling on your surfboard will take pressure off the lower portion of the spinal column and will also aid in your balance when getting into the wave and popping up.
Exercises that target the transverse abdominis:
Deadbug
Bird/Dog
Heel taps
Internal & External Obliques
There are two sets of obliques, internal and external, that work in harmony within the core. Their primary function has to do with rotation. When you twist your torso, you involve your obliques. Similarly, when you need to resist rotation in your core, you also call upon the obliques. Including anti-rotation work in your routine is essential. If you’re a runner, being able to resist rotation of the trunk as your arms and legs are in motion makes for a more efficient and safe stride. The obliques also assist with lateral bending (bending the torso to the side), maintaining overall stability, and they aid the rectus abdominis in spinal flexion.
Exercises that target the obliques:
Pallof press variations
Side bends
Woodchoppers
As you can see, training your abdominal muscles properly involves much more than just adding crunches and planks to your routine. If you’d like to take the guesswork out of your sessions, come into GOODFORM and try one of our Pilates classes. Work the muscles of your core effectively and systematically under the expert guidance of Nike trainer Mo and you’ll be on your way to building the strength and stability you need to excel!
