6 Exercises for a Complete Abdominal Workout

We share some exercises for a complete abdominal workout and how to do them correctly.

The abdominal is composed of a set of muscles without bone protection, and for this reason exercise is essential. Its muscles line the sides, front and back of the abdomen, and act as a kind of girdle. It is a region that has a dynamic and flexible role.

Its upper limit is formed by the diaphragm muscle and its lower limit is formed by the muscles that make up the pelvic floor.

The abdominal plays a major role in the human body, performing several functions such as:

  • Protect the internal organs of this area (namely the digestive system and part of the urinary and genital system)
  • Help maintain correct posture
  • Protect the lower back

Complete Abdominal Workout

6 exercises for a complete abdominal workout

Due to the constant search for the desired abs, we will suggest a complete abdominal workout.

These exercises are isometric, avoiding overloading the spine or neck. In all of them, we can make variations to intensify the exercises. Remember hypopressive sit-ups and apply abdominal contraction in every exercise.

1. Front Board

– Execution –

  • Lying face down.
  • With elbows bent and forearms flat on the floor.
  • Keep your elbows in line with your shoulders and supporting only with your toes.
  • Abdominal contracted, spine neutral, unite the shoulder blades, without applying pressure to the shoulders.
  • Stay in isometrics by always contracting the abdominal.

Increase the difficulty by alternately lifting one leg, lifting the hip, supporting the legs on a Swiss ball, or performing the climbing movement with the legs.

2. Side Board

– Execution –

  • Lying on your side on the floor on your side, place your elbow under your shoulder.
  • Bring the legs together and place the uppermost leg directly over the other.
  • Extend your legs, keeping the whole body aligned sideways.
  • Lift your body up until it is in a straight position with the support of your forearm and the side of your foot. Stay in isometrics in this position.
  • Repeat to the other side.

Increase difficulty with leg abduction, knee to chest, or arm rotation.

3. Rollout at Fitball

Exercises for a complete abdominal workout: fitball rollout

– Execution –

  • In plank position with legs extended, elbows resting on the fitball and abdominals tight.
  • Roll the ball forward by extending your arms and hips.
  • Return to the starting position and repeat the movement.

4. Lifting the legs suspended from the bar or backrest

Exercises for a Complete Abdominal Workout: Leg Lifts

– Execution –

  • Grab a bar/backrest and lift your legs.
  • It can be in isometrics making an angle of 90º.
  • If it’s difficult, just lift your knees towards you and go down without relaxing, returning to the starting position.

5. Board with outstretched arms

– Execution –

  • Lying face down.
  • With your hands flat on the floor.
  • Supporting only with your toes and hands.
  • Abdominal contracted, spine neutral, unite the shoulder blades, without applying pressure to the shoulders.
  • Stay in isometrics by always contracting the abdominal.

Increase the difficulty by alternately elevating one leg; supporting the legs on a Swiss ball; performing the climbing movement with the legs or touching the opposite shoulder with the hand.

6. Ab wheel

– Execution –

  • Start with your knees flat on the floor and your arms outstretched to hold the ab wheel.
  • Push the pelvis forward and slide in, contracting the abdomen, until you reach the floor completely.
  • Return to the starting position and repeat the movement.

To help keep your back straight while performing this exercise, fix a specific point that allows you to keep your vertebrae in good alignment. Be careful when moving back to starting position.

The Abdominal Muscle

1. Rectus Abdominal Muscle

Superficial muscle is separated by the white line into two parts. Responsible for the actions of trunk flexion and abdominal compression, it helps in forced expiration.

2. External Oblique / Great Oblique

As the name indicates it is a superficial muscle, located laterally. Helps in rib depression and trunk flexion. They are also activated bilaterally when we cough.

3. Internal Oblique / Small Oblique

Covered by the external oblique, its action is rib depression, trunk flexion and trunk rotation to the same side

4. Transverse

It makes up the innermost layer of the abdominal wall. Its action is visceral compression.

In addition to abdominal training, there are other factors that you should be aware of so that you can more easily achieve the desired results. Some of them are careful with food, reducing stress and increasing the quality of sleep.

Like any other muscle group, performing these exercises must be planned. Do not perform abdominal training every day, give your muscles rest by exercising every other day.

The main mistake made when performing abdominal training is straining the spine or neck and not contracting the abdominal.

To learn how to contract the abdominal and apply it in other exercises, we suggest performing hypopressive sit-ups, as they strengthen the muscles of the abdominal and pelvic area with the help of the breathing muscles (such as the diaphragm). Avoiding overload of the pelvic area and spine, it helps in postural work and its movements promotes reduction in pressure in the thoracic, abdominal and pelvic cavities.

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