Abdominal exercise




Abdominal exercises are a type of strength exercise that affect the abdominal muscles (colloquially known as the stomach muscles or "abs"). Your abdominal consist of four muscles which are your rectus abdomens, internal oblique, external oblique, and transversus abdominis. When performing abdominal exercises it is important to understand the effects, functions, the types of exercises, and think about how to perform this exercise safely.

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Abdominal Exercises

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There are multiple ways to work on our abdominals but here are various abdominal exercises someone can do that are effective. One of the most popular exercise is what is known as the abdominal crunch because it activates the four abdominal muscles because it flexes the spine while laying down with their feet on the ground while raising their upper body up and then back down. For those who are new to this exercise, it can help perform this exercise by crossing their arms and putting them crossed on their chest. Another effective exercise is an abdominal plank because it is used when strengthening their trunk and their inner and outer oblique of their core. This exercise is performed by being facedown, legs straight with their elbows bent, and holding the exercise in place by putting their weight on their forearms. Moving forward, another exercise people can begin doing is to lie on their back and putting their feet at a 45° angle while moving their legs as if they were riding a bicycl...
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Safety of abdominal exercises

Abdominal exercises also put some degree of compressive force on the lumbar spine, putting unwanted stress on the lower back. In addition, exaggerated abdominal exercise can cause respiratory problems. A study of twelve exercises concluded that no single exercise covered all abdominal muscles with high intensity and low compression. High challenge-to-compression ratio Crunch with feet anchored Crunch with feet free Bicycle crunch Hanging straight leg raise Low compression, lower challenge Crunch with feet anchored Crunch with feet free High challenge, higher compression Straight-leg sit-up Bent-leg sit-up Low challenge-to-compression ratio ( not recommended! ) Supine straight-leg raise Supine bent-leg raise Hanging bent-leg raise Static cross-knee crunch The benefit of focused training on the "deep core" muscles such as the transversus abdominis has been disputed, with some experts advocating a more comprehensive training regimen.
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Functions of abdominal muscles

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Abdominal muscles have many important functions, including breathing, coughing, and sneezing, and maintaining posture and speech in a number of species. Other abdominal functions are that it helps "in the function of support, containment of viscera, and help in the process of expiration, defamation, urination, vomiting, and also at the time of childbirth." The anterior abdominal wall is made up of four muscles—the rectus abdominis muscle, the internal and external obliques, and the transversus abdominis."The two internal muscles, the internal oblique, and the transverse abdominis, respond more to increases in chemical or volume-related drive than the two external muscles, the rectus abdominis and external oblique; the basis for this differential sensitivity is unknown".
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