DO YOU EVEN KNOW THE MUSCLES THAT MAKE UP THE CORE? + WORKOUT

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Wanting abs but not knowing the muscles that make up the abs is a bit like..wanting a tattoo in Japanese when you know full damn well you don’t know Japanese! (I never understood that fashion..but each to their own).

BUT my dears..if you do want abs and you do want to start training them a good start is learning what their made up of..luckily I’ve identified as basic as I can the core anatomy (way easier than Japanese).

abdominal-muscles-anatomy

RECTUS ABDOMINIS – the front plane of your abs (this is what creates the six pack effect).

TRANSVERSUS ABDOMINIS – the muscle from the belly button to the rib cage (known as the corset in Pilates).

OBLIQUES – located on the side of your torso, lower back and ribs.

ERECTOR SPINEA – the muscles that run up either side of your spine.

QUADRATIC LUMBORUM – the deepest muscle and is known as the back muscle.

Here are two ab circuits that will help you target each muscle!

AB CIRCUITS  REPS

MUSCLE TARGET

NOTES
LEG RAISES

20

RECTUS ABDOMINIS

Bring feet towards ceiling and slowly return above floor

BICYCE CRUNCH

20

OBLIQUES, RECTUS ABDOMINIS

Bring elbow to knee in a slow controlled manner

SIDE PLANK

45 SEC

RECTUS ABDOMINUS, TRANSVERSUS ABDOMINIS, OBLIQUES, QUADRATUS LUMBORUM 

Don’t let your hips drop and SQUEEZE the core! Go onto your hand if too hard.

3/4 TIMES, 1 MIN REST AT THE END

OBLIQUE CRUNCH

20

OBLIQUES

TENSE!

V-UPS

20

RECTUS ABDOMINIS

Bring arms to feet while you balance

SUPERMAN

20

ERECTOR SPINEA

Drive feet and arms above you

3/4 TIMES, 1 MIN REST AT THE END

GOOD LUCK!

EL.

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