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19 June 2012| last updated at 11:01PM

Fit in Five: Get to the core



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You have done your cardio exercises — running, cycling and swimming. Now, according to fitness trainer Mohd Hoesni Rahmat, it’s time to focus on the abs

I ONCE read that the abdominal muscles are a lot like a group of skilled employees — the harder they worked, the better they made you look. And vice versa.

We use our abs in every movement that matters — lifting, running and jumping, among others. Unlike other muscles in our body, a strong core affects the function of the whole body. The abs are the most essential muscles to protect you from being injured.

The stronger they are, the stronger and safer they make you.

There are four muscles groups that make up your midsection: Rectus abdominis, external obliques, internal obliques and transverse abdominis.

Some of these exercises will help strengthen the deep abdominal and lower back muscles that allow you to sit up straighter when you are working at the computer. The stretches that start and finish every workout will help with flexibility and staying power.

For those who have just started their abs exercise routine, try to do about three sets for every exercise, with 10-15 repetitions.

 

3. HALF LEG RAISE A. Lie on your back with legs straight, hang your legs a couple of centimetres off the floor with hands at your sides. B. Then raise your legs until your knees are bent at 90 degrees. Return to starting position. Breathe out at the end of the effort.

4. BRIDGE Start by getting into a press up position but bend your elbows and rest your weight on your forearms. Your body should form a straight line from shoulders to ankles. Hold this for 30 seconds but don’t hold your breath. Return to initial position. Increase the time by 15-30 seconds as you build your endurance.

5. STRETCH Lie flat on your stomach. Place your hands at the side of your body with palms flat to the floor. Slowly lift your upper chest, shoulders and head using your hand until your elbows are straight. Hold for half to one minute per repetition.

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