Is there any way to improve the performance of our trained abdominal considering the order of exercises? For the truth, yes. If we divide our abdomen into four main parts:

Transversus abdominis and lower portion of the rectus abdominis: These are the weakest (generally) and work through movement, for example, pelvic retroversion.

Oblique (upper or lower): They work in rotation movements of the trunk and lateral flexion of the same. It also helped to bending “frontal” (more properly speaking, in the sagittal plane) when working in unison.

Upper rectus abdominis: This is the main trunk flexor, but is also involved to a lesser extent in other movements.

Other groups related stabilizers: According to Hall (2,004) should also consider other training as may be stabilizing muscles lumbar and gluteus maximus.
Looking at them we see that the portion of the rectus abdominis is the strongest and most resilient to work, followed by tapering and ultimately by transverse and lower portion. If our goal (we insist that except in very isolated cases) is to find a balance between them, we we first turn to these vulnerable groups.

According to studies by Stanford University (appointed by Vigo) we see that, in addition, there are muscles that are also involved in proper motions of other groups.

With all this, we must shape our training to start with the weakest areas or low resistance (in this case, transverse) to go from then to the stronger and more resistant (second to internal and external oblique and rectus third party).

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Mark abs is one of the most common objectives of the population that starts in a training program for cosmetic purposes. A beautiful body is certainly one of our most sought wishes. To do this, there are three determining factors for achieving this objective:

- An adequate hypocaloric diet.
- An aerobic work to mobilize abdominal fat.
- Specific exercises involving the abdominal muscles.

We’ll focus on specific exercises to perform to work the abdominal muscles.

The first thing I can say is that to work the muscles have to perform exercises involving the muscles and not another, ie involving the trunk flexors (rectus abdominis and obliques). Together, discard all those exercises involving other muscle groups, primarily the hip flexors (iliopsoas).

What abdominal exercises involve work right?

If we examine with EMG (Electromyography), classic abdominal exercises that are more dynamic activation of the rectus abdominis and obliques are:

• CURL UP: Shrugs trunk until the blades are off the ground.

• LOWER ELEVATIONS OF SEGMENTS FROM SUPINE: the proper implementation lies in making the move from 90 ° to 45 °.
- The winding would be a variant of this exercise was also appropriate.

• LOWER ELEVATIONS SEGMENT SUSPENDED FROM POSITION: For the correct implementation would have to start hip flexion at 90 ° and knee flexion to reduce the intensity.

• EXERCISE “V” CRUNCH: We performed a CURL UP with legs elevated and near vertical. Only in people trained.

• These exercises should be added the variants that introduce torsion or lateral movements for greater activation of the obliques.

The recommended workload is usually hovered around the 4 or 5 sessions per week by 3 to 5 sets of 20-30 repetitions (Depending on the level of each person these figures vary from a maximum or not).

Finally, it is important to note that hypertrophy of this muscle group is not going to be very high in spite of its exercise, because to achieve this, we need a diet rich in protein and more calories. However, following the advice provided here, we go down from 10% body fat will begin to test the results, an authentic tablet.

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