The rectus abdominus muscles run from your chest to your pelvic bone in the middle of your stomach. It’s commonly refer to as your ‘abs’. These muscles are responsible for maintaining your posture and the position of your pelvis. When you do the exercises to improve the rectus abdominus muscles, you can achieve defined abdominal muscles and improve your posture.
CRUNCH. One of the most basic, but effective, exercises is to target the rectus abdominus muscles is the crunch. To perform the exercise, you lie on your back with your feet flat on the floor. Place your hands behind your head and contract your abdominal muscles to lift your head and shoulders slightly off the ground. Slowly lower your body back toward the ground and repeat 3 sets 15 repetitions. To make the exercise more difficulty, you can do it on stability ball or decline bench.
FRONT PLANK. Training your abdominus muscles it requires balance instead of movement. This is the case for the front plank exercise. To perform this exercise, lie on your stomach with your toes on the ground with your feet flexed. Place your forearms on the floor with your upper arm extending directly from your shoulder, lifting your body off the ground. Focus on keeping your back straight and your head in a neutral position. Imagine you are creating a straight line from the tip of your head to your toes. Take deep breaths in and out as you use your abdominal muscles to your body over the floor. Hold this position for 10to 30 seconds, then lower your body. Repeat two to three times.
TWISTING MOTIONS. Twisting motions works your rectus abdominus muscles and the oblique muscles on the sides of your stomach. One example is the standing medicine ball rotation. Hold a weighted medicine ball in front of your chest. Keep your hips facing forward inhale and concentrate on tightening your stomach muscles as you twist your upper body toward the left side. Breathe out and slowly twist your body as you return to your starting position. Inhale as you twist to your right side. Repeat 10 times on each side.
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