{"id":10254,"date":"2019-07-02T07:31:24","date_gmt":"2019-07-02T07:31:24","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=10254"},"modified":"2022-08-18T10:50:02","modified_gmt":"2022-08-18T08:50:02","slug":"exercises-your-abs-want-you-to-do","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/exercises-your-abs-want-you-to-do\/","title":{"rendered":"Exercises that Your Abs Want You to Do!"},"content":{"rendered":"<p>The <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/pilates-moves-to-strengthen-your-lower-abdominals\/\">abdominals<\/a> \u2013 or \u2018abs\u2019 as these muscles are colloquially termed \u2013 are composed of several different muscles. These are the:<\/p>\n<ul>\n<li>Rectus Abdominis<\/li>\n<li>Transverse Abdominis<\/li>\n<li>External Obliques<\/li>\n<li>Internal Obliques.<\/li>\n<\/ul>\n<p>The abs sit\u00a0 on the front and sides of the lower half of the torso. They originate along the rib cage and attach along the pelvis. The rectus abdominis muscle is commonly known as the <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/six-pack-vs-strong-core\/\">six pack<\/a> muscle of the abs. Narrow bands of connective tissue make it look that way.<\/p>\n<p>The transverse abdominis (which is also known as the transversus) is the abdominal areas. The fibres of the external and internal obliques run diagonally on the body. This allows for angled movements.<\/p>\n<p>People who take part in sport require a strong core because this is the basis for powerful movements. Abdominal exercise can be a large component of the programme. Here are some of the most effective exercises for strengthening and firming your abdominal muscles and building <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/core-training-importance\/\">core<\/a> stability.<\/p>\n<h2>Ab exercises<\/h2>\n<h2><strong>Crunch<\/strong><\/h2>\n<p>Lie supine on a floor with your knees flexed and your feet hip distance apart. Clasp your hands around the base of your skull.<\/p>\n<p>Contract your abdominals and lift your shoulders off the floor. Hold the position for a second and lower your body down to your starting position. Perform as many reps as are required for you to achieve the results you desire.<\/p>\n<ul>\n<li>Monitor spine and head positioning<\/li>\n<li>Cue your abdominals<\/li>\n<li>Sport mid back or under your neck<\/li>\n<li>Do not strain your neck.<\/li>\n<\/ul>\n<h2><strong>Cable Crunch<\/strong><\/h2>\n<p>Kneel in front of a high pulley cable machine with a rope attached to it. Hold the ropes and bring your hands down to the top of your head. They will remain fixed here throughout the exercise. Round your entire back into a crunch position.<\/p>\n<p>Curl your torso down towards your knees. Hold this position for a second before you bring your body back to your starting position. Do as many reps as you feel are necessary to achieve the results that you want to.<\/p>\n<ul>\n<li>Monitor the spine and your head positioning.<\/li>\n<li>Cue your abdominals.<\/li>\n<li>Spot mid back or under your neck.<\/li>\n<li>Curl from your thoracic spine.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-10256 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/07\/IMG_0328-600x400.jpg\" alt=\"Trifocus fitness academy - your abs\" width=\"600\" height=\"400\" \/><\/p>\n<h2><strong>V-Up<\/strong><\/h2>\n<p>Make sure that you\u2019re in the middle of a flat bench. Hold onto the edges of the bench or a place \u2013 behind you \u2013 on the bench. Lean backwards until the point that you are almost straight and parallel\u00a0 to the floor.<\/p>\n<p>Start with your legs extended and then bring your knees towards your chest. At the same time, bring the upper body towards the knees to form a \u201cV\u201d shape at the waist. Return your legs to your starting position. Make sure that your client performs the required amount of reps for the results that he\/she wants to achieve.<\/p>\n<ul>\n<li>Monitor spine and head positioning.<\/li>\n<li>Cue abs<\/li>\n<li>Spot mid back or underneath the neck<\/li>\n<li>Do not strain the neck<\/li>\n<li>Keep the legs moving in one direction.<\/li>\n<\/ul>\n<h2><strong>Reverse crunch<\/strong><\/h2>\n<p>Lie supine on the floor with your hands extended at the sides of your body. Your legs and feet must be perpendicular to the floor. Your hips and knees should form a 90-degree angle.<\/p>\n<p>Slowly bring your knees towards your chest. At the same time, lift your hips and glutes off the floor. Try to maintain the flexion of your knees throughout the exercise. Return to your starting position with control. Do as many reps to achieve the result that you want.<\/p>\n<ul>\n<li>Monitor your client\u2019s spine and head positioning<\/li>\n<li>Cue the abdominals<\/li>\n<li>Do not strain the neck<\/li>\n<li>Do not drop the legs<\/li>\n<li>Spot the hips<\/li>\n<\/ul>\n<h2><a href=\"https:\/\/trifocusfitnessacademy.co.za\/contact-us\/\">Contact Trifocus Fitness Academy<\/a><\/h2>\n<p>Want to learn more about exercises to help keep a client fit and healthy? Trifocus Fitness Academy\u2019s <a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/personal-training-diploma\/\">Personal Training Diploma<\/a> is the qualification for you! For more information about this and our other online fitness courses, please visit our <a href=\"https:\/\/trifocusfitnessacademy.co.za\">website<\/a>.<\/p>\n<p><a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/personal-training-diploma\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8969 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/03\/platinum_banner-600x129.jpg\" alt=\"Trifocus fitness academy - Platinum package registration\" width=\"600\" height=\"129\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/03\/platinum_banner-600x129.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/03\/platinum_banner-300x65.jpg 300w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/03\/platinum_banner-768x165.jpg 768w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/03\/platinum_banner-1024x220.jpg 1024w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/03\/platinum_banner.jpg 1260w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><iframe loading=\"lazy\" title=\"Trifocus Fitness Academy\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/qUKM_W6iyA8?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The abdominals \u2013 or \u2018abs\u2019 as these muscles are colloquially termed \u2013 are composed of several different muscles. These are the: Rectus Abdominis Transverse Abdominis External Obliques Internal Obliques. The abs sit\u00a0 on the front and sides of the lower half of the torso. They originate along the rib cage and attach along the pelvis&#8230;.<\/p>\n","protected":false},"author":7,"featured_media":10255,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[2116],"tags":[1083],"acf":[],"_links":{"self":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/10254"}],"collection":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/comments?post=10254"}],"version-history":[{"count":0,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/10254\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media\/10255"}],"wp:attachment":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media?parent=10254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/categories?post=10254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/tags?post=10254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}