Illustrated Stomach Exercises ...Continues

The wall push exercise is excellent core training for building firm stomach area. Some of you might say...that I am going Ko Ko by prescribing this exercise for core training.

Well, I have to admit that I almost lost it when George Bush was elected again, but then I said, what is another 4-year term?!!!

So, going back to wall push exercise, there are two major benefits if not more, concerning training your Abs and they are as follow:

- Pushing fixed (not moveable) object and contracting the core muscles including the rectus abdominis, transversus abdominis (TA), and the Obliques. But the focus here with this exercise is more on the transversus abdominis.

And performing one of the illustrated stomach exercises the “wall push” is an effective way to recruit the muscle fibers of the transversus abdominis.

- The other benefit is learning how to contract your body muscles isometrically whether to have firm stomach or other muscles in your body. And you can master that by having a complete focus during the isometric tension exercise.

Wall Push

Illustrated Stomach Exercises

- Standing with feet straight (not averted like a duck nor inverted)

Illustrated Stomach Exercises

- Your feet stance can be parallel or staggered position (see pics) against a wall or fixed pole

- your arms bent slightly, palms flat on the wall.

- You will try to push the wall and move it over.

- Contract your abdominal muscles (the same way when you flex your muscle involuntary if someone were going to punch you in the stomach) while pushing.

- The wall will not move but keep pushing for 3 to 5 seconds

- Repeat for 3 to 4 times

This isometric exercise is simple yet powerful and it’s practiced by martial arts and wrestling athletes, don't underestimate this exercise!

The wall push exercise will work your abdominal and postural deep muscles which can improve your strength and posture and that equals to strong flat stomach and functional too.

Tip: you can have your feet flat on the floor or you can lean slightly forward towards the wall and have the ball of your feet only on the floor. Try both and see how it feels.

The Scissors Crunches

Illustrated Stomach Exercises

• Lie down on the floor facing the ceiling with hands behind your back (or if there’s discomfort place hands across your chest, like a mummy)

• Now, raise both legs straight in the air, one leg higher than the other.

• Lift your upper body (hands, head, shoulders and chest) about 2 to 3 inches off the floor. You should feel the abs contracting

• Don’t pull your head/neck with your hands

Manipulate the position of both legs (do you mean manipulate your legs back and forth in a scissor motion?) so you should not have discomfort in your lower back. But if there is discomfort, discontinue the exercise.

Begin with one set of 5 to 10 repetitions and work your way up to higher reps.

If you start the set with the left leg higher than the right leg and doing 5 repetitions, don’t forget to alternate by having the right leg higher than the left leg and doing 5 repetitions too.

Deep Vacuum Exercise

Illustrated Stomach Exercises

Vacuum exercise-standing-

This one is a great exercise but not too many individuals know the value of it let alone practice it.

It targets the deeper muscles of both transverses abdominus and the lumbar multifidus. Exercising these muscles won’t only improve your sexy six abs but can also enhance your stability and strengthen your back.

The overall result can include back pain relief, tight waist and good posture.

• Stand with feet straight and about hip-width apart and arms relaxed to your sides

• Basically start “sucking in” your stomach deeply and hold it until it starts to burn

• These muscles are slow twitch type which means, you can exercise everyday

• Perform 1 to 2 sets of 10 – 20 seconds and work your way up to 1-2 minutes

Because these deep muscles connect from the pelvic floor (front side) to the lower spine (back side), you’ll feel a burn from both sides.

Modified version: instead of standing you can perform it on your knees and hands (dog or cat stance):

• Arms aligned under your shoulder sockets and knees aligned under hip sockets. Your lower back should maintain its normal arch/sway and upper back should not slouch.

Here you have it; you are armed with knowledge of some abs exercises for improving your midsection so vary between these exercises in order to stimulate these muscles to achieve stronger, flatter, and functional AbS. Keep checking this webpage for updates.