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Several factors can affect the development of abdominal muscles such as age, genetics, diet and physical activity. Most people think of their abdominal muscles as being flat or tiny, but with consistent exercise, a person can develop defined abs. When people think of working out their abdominal muscles, they often do crunches or sit-ups. However, these exercises work only part of your abs and are very ineffective in improving body health.
Exercise is an essential part of developing strong abs. A person’s abs should be exercised at least three times per week for best results. Exercises can be done using weight machines at the gym or by doing multiple sets of different abdominal exercises at home using free weights or elastic bands.
A good routine focuses on targeting all six abdominal muscles: transverse abdominis, multifidus, external obliques, internal obliques, piriformis and hamstrings (back of thighs). It’s best to warm up before exercise by stretching and foam rolling to increase blood flow to your muscles.
The correct way to exercise your abs is by engaging the lower-end first followed by the upper-end muscles last. This way you’re able to recruit all six abdominal muscles without wasting too much energy on incorrect movements. The lower-end includes the transverse abdominis which extends from the pubic bone to the sternum and anchors you into proper position when sitting up or lying down.
The middle-abdominal muscles include the multifidus which helps you extend your arms far away from your body without rowing back too much or causing back pain. Next are the external obliques which lie on each side of your rib cage and help rotate your upper body inward when coughing or vomiting.
The internal obliques lie underneath the other abs in a diamond shape on either side of your spine and help rotate your body outward when breathing in or bending forward. The final muscle is the piriformis which lies under all other ab muscles towards the base of your spine and helps rotate your hips backward while walking or standing upright.
Abdominal exercises should focus on strengthening correct movement patterns rather than building bigger muscles since that’s impossible without affecting internal organs negatively. Fitness experts recommend engaging in an effective abdominal routine at least three times per week to achieve a healthy body and reduce stress from chronic injury or pain caused by improper movement patterns.
In addition, always focus on targeting proper muscle groups when working out your abdomen as this will increase effectiveness while decreasing risk for injury due to improper form.
