Stomach – Core Exercises

The stomach (abs) and core muscles play a critical role in for example stabilising the upper body (e.g. to hold an upright posture) and forming an effective connection to the lower body (e.g. to enable the transfer of forces through the body). Strong stomach and core muscles reduce the risk of for example back injuries, improve sports performance and enhance certain sexual functions. Perhaps this is why the symbolism of 6 pack abs has become so popular!

The main stomach muscle groups include the:

1. Rectus abdominus (the 6 pack muscle running from top to bottom)

2. Transverse abdominus (each side of the 6 pack running left to right)

3. Internal and external obliques (each side of the 6 pack running diagonally)

The core muscles are different between men and women (e.g. Lliococcygeus, Puborectalis, Pubococcygeus) but in both cases they support and locate the organs in the pelvis in a hammock like structure and have a large influence on daily body functions (e.g. urination control, vaginal control and ejaculation control)  as well as exercise.

One of the secrets to training these muscles is to place the body in dynamic unstable positions in which they are forced to activate and control the body posture. In practical terms this means that free weight or body weight exercises should be used, ideally with equipment like stability balls, BOSU´s or balance discs. There are also very specific isolation exercises that can be used for just for the core muscles and I describe some of these in my article beginners workout core exercises.

Here is a small slideshow of some example stomach exercises and core exercises (click the pictures to speed up viewing):

For hundreds of professionally illustrated exercises and workout routines take a look at my unique ebooks and eposters.