Our abdominal muscles perform multiple functions, which means we need to attack our core workouts from different dimensions for holistic development.
A comprehensive core workout should include exercises that focus on stabilisation, trunk flexion, trunk rotation, and anti-rotation because they target different muscle groups and movement patterns within the core, providing overall strength, improved control, enhanced stability, and functional fitness.
Developing these attributes will improves your performance in various physical activities and reduce the risk of injury, all while sculpting a more shapely and muscular midsection.
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Core stabilisation exercises target the deep muscles of the core, such as the transverse abdominis and multifidus.
These muscles help maintain proper alignment and stability of the spine and pelvis during movement. Strengthening them improves overall core stability, which is vital for injury prevention, posture, and efficient movement patterns.
Examples of stabilisation exercises include:
Trunk Flexion Exercises
Trunk flexion exercises involve movements like crunches, sit-ups, or leg raises, which focus on flexing the spine forward.
These exercises primarily target the rectus abdominis muscle – the six-pack muscles – as well as the obliques and hip flexors.
Strengthening these muscles helps in activities that require bending forward, such as lifting objects from the ground or performing abdominal movements.
Examples of trunk flexion exercises include:
Trunk Rotation Exercises
Trunk rotation exercises are movements that involve twisting or rotating the trunk, engaging the muscles responsible for rotational movements. These exercises primarily target the obliques, which are the muscles located on the sides of the abdomen.
Trunk rotation exercises are crucial for developing core stability, improving rotational strength, and enhancing sports performance and daily activities that involve twisting or turning movements.
They help promote balanced muscle development within the core and contribute to overall core strength and functional fitness.
Examples of trunk rotation exercises include:
- Russian twist with dumbbell
- Supine trunk rotation (legs raised)
Anti-rotation exercises involve resisting rotational forces applied to the core. The muscles targeted in anti-rotation exercises include the obliques, transverse abdominis, and spinal stabilizers.
By strengthening these muscles, you enhance your ability to resist rotational forces, maintain stability during dynamic movements, and prevent excessive twisting or injury.
Examples of anti-rotation exercises include: