The abdominals are a group of muscles that provide strength and support to the body’s center. It allows one to walk, sit upright and supports the developing baby as well as protects the back from the increasing weight as the unborn develops in the womb. People with weak abdominals are prone to backaches and in certain cases back injuries. Aside from these benefits, people with well-developed abdominals usually gain a better social status compared to those who do not.
Other Benefits
Well-developed abdominals also lessen stress on joints and allow one to carry extra weight and resist strain brought about by regular activities. Strong abdominals also provide better lung and diaphragm support and facilitates a more efficient breathing, which in turn ensures that blood is well oxygenated and ensures efficient blood supply to different parts of the body. A strong core also prevents development of hernias by preventing intestines to push through weak areas in the abdominal wall.
Best Exercises
Several researchers cited Captain’s Chair and Bicycle Maneuver two of the most effective abdominal exercises although their ranking differs from one study to another. Captain’s Chair is a reasonably priced equipment, may be fabricated with ease and effective in developing hip muscles and upper body including the triceps. To perform abdominal exercise, stand on the Captain’s chair and grasp tightly the handles to stabilize your upper body then press back against the pad. Slowly lift knees towards your chest making sure that you do not arch your back and that your lower back is firmly in place or your hip muscles will develop instead of your abdominals. Return to normal position and perform at least eight repetitions. Increase the number of repetitions by two every week until you can easily perform 20 repetitions.
The Bicycle Maneuver is a very effective abdominal exercise, which does not require special equipment but may need a mat or towel on which to lie.
This exercise is efficient in developing the rectus abdominis and called the bicycle crunch exercise. To perform simply lie flat on the floor with your lower back firmly pressed on the floor. Place your hands beside your head, then bring your knees to about 45-degree angle, which is usually between straight up toward the ceiling and the level with the floor. While in the said position, slowly begin a pedal motion by touching opposite elbow to opposite knee making sure to alternate each side. Breathe evenly throughout the exercise and initially perform 10 – 20 repetitions. During the workout, you will surely feel tightening and burning in your abdominals, which indicates that the exercise is working.
In any exercise, consistent implementation of the regimen ensures success. Adherence to the protocol and precautionary measures increases the likelihood of developing better abdominals at a shorter period.
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