If you want to build a ripped, strong core that helps you look great shirtless, try the Mogul Jump.
In fitness one of the prime attractions  is a nicely defined  flat tummy also know as washboard abs, but in this article I would like to focus on The abdominal muscles anatomy and Functions of the abs.
Celebrities spend Millions of dollars every year on fitness trainers to design them the best and most affective custom workout programs. Although the majority of people continue to rely on exercises like sit ups and crunches when it comes to training the abdominals, research has proven that these movements place excessive loads on the lower back, leading to a lot of pain for a lot of people. In fact, the traditional old school, slow speed sit up has been shown to place 730 pounds of compression on the spine! Boy, do I wish I knew all this in my teens and early 20’s when I did thousands of spinal flexion exercises per week, eventually leading to two herniated discs.
Not only are you risking long term back problems by doing all those sit ups, crunches, and all their useless variations but you are not even providing optimal stimulus to the abdominals.
Not too many times in real life will you consciously flex your spine and contract your abs like you do in a crunch, so why bother doing it in the gym? Stop wasting your time and destroying your lower back with traditional ab training and instead focus your energy on the exercises listed below and their many variations.
Be sure to train without a belt, brace the abs and contract the glutes as tightly as possible when doing any standing exercises (and never do seated exercises). Jay Ferruggia is a fitness & lifestyle consultant who has helped thousands of guys get fit, get their shit together and start living awesome lives. By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy. However, by doing the right ab exercises for men, you will be strong and you will look better.
Inspired by skiers, this move works your sides and lower abs as well as the glutes, lower back, chest, and hip flexors.
They train your abs, lower back and hips to work together as they rotate your torso from side to side.


Once you know how to pin point the location and function of individual ab muscles, you can focus on those muscles more effectively and get the most results out of your ab workout. The rectus abdominus runs straight down the stomach and attaches the ribs in the direction of the pelvis. Although it is the least popular muscle, various physical therapists think it as the most significant muscle. In a fitness program, I recommend that you take an integrated approach and focus on different forms of physical exercises to condition all of the abdominal stomach muscles anatomy.
Research has proven that bracing actually trains the abs much more effectively than spinal flexion. If you are on your back in most athletic endeavors, it’s probably because someone put you there. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. In fact, the standing abdominals routine below hits all of the muscles that make up your core, from your abs to your hips, your pelvis to your lower back.
Even with strict dieting, cardio and other workouts, you still may have trouble gaining definition in the lower ab area.
Picture a skier hopping the little hills that give the mogul jump its name, and you get the idea behind this exercise movement. The inspiration for mogul jumps may come from the ski slopes, but this ab exercise for men helps get you ready for many sports including golf, softball and tennis. It works really hard while you perform crunches and sit ups or any other exercise in that your vertebrae bends forward against resistance.
The external obliques on both sides work to help your spine bend forward similar to in crunches and sit ups, so when you so crunches all of your ab muscle groups work.
Just like the external oblique, the internal oblique works during regular crunches, but it is stressed by means of twisting or else rotation. To properly employ this technique you need to brace your abs as hard as you can like you are preparing to take a punch. Just complete three or four sets of each exercise as instructed, resting for 30 seconds between sets, two or three times a week.


Working all these muscles is great cardio, too, so you will burn fat and calories as you do it. The rectus abdominus is primarily a mover of the spine, but in addition it facilitates to stabilize the pelvis and lower back. However, if you want to emphasize the obliques you need to incorporate twisting, rotation, or else side-bending. The internal obliques are constructed more meant for stability since they are deeper moreover closer to the spine. It is the deepest of all the abdominal muscles, and because it is so close to the spine it is the major abdominal stabilizer of the spine.
These are the rectus abdominus, the external oblique, the internal oblique as well as the transversus abdominus.
When you turn your legs to the side or twist your body at the top part of a sit up or crunch your external oblique muscle will work harder than during a usual crunch. The transversus abdominus does not move the spine forwards or assist it to twist and rotate. Sucking them in and trying to activate your transverse abdominis is a mistake if you want to lift heavy weights safely. The only function of the transversus abdominus is to stabilize the vertebrae and stop it from moving. Sometimes the transverse abdominus is referred to as your natural girdle because it acts like a girdle to keep your stomach pulled in. It will work during every movement as well as every ab exercise, but you can highlight it via pulling your belly button towards your spine. You can have a partner poke you or lightly whack you with a stick from different angles to ensure optimal bracing.



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