{"id":21368,"date":"2020-10-12T17:44:42","date_gmt":"2020-10-12T17:44:42","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=21368"},"modified":"2020-10-12T17:44:42","modified_gmt":"2020-10-12T17:44:42","slug":"total-ab-workout","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/","title":{"rendered":"A Total Ab Workout to Seriously Strengthen Your Core"},"content":{"rendered":"<em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/jessica-nelson\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jessica Nelson, RDN, CPT<\/a>, shares a handy guide to your abdominal muscles, including her personal-trainer-approved total ab workout.<\/em>\r\n\r\nStrengthening ab muscles is an important part of any exercise program. Continue reading to discover why core strength is essential for your body, daily movement, and overall health. Then learn about the different types of abdominal muscles, followed by a total ab workout to tone and strengthen your core.\r\n<h2>The Importance of Core Strength<\/h2>\r\nSimply put, the importance of core strength can&#8217;t be underestimated.\r\n\r\nA strong core is vital for protecting internal organs and supporting balance, posture, and breathing. Strong, stable abdominal muscles can also <a href=\"https:\/\/health.clevelandclinic.org\/strong-core-best-guard-back-pain\/\" target=\"_blank\" rel=\"noopener noreferrer\">help prevent lower back pain<\/a>.\r\n\r\nAlong with your back muscles, your ab muscles act as the main power generator for all movement, such as when sitting, standing, bending over, picking things up, reaching, carrying, and exercising.\r\n\r\nBasically, your core muscles are an essential part of <a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-functional-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">functional daily movements<\/a>.\r\n\r\n<img data-dominant-color=\"b6aca2\" data-has-transparency=\"false\" style=\"--dominant-color: #b6aca2;\" decoding=\"async\" class=\"size-full wp-image-21497 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Importance-of-Core-Strength-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Father with children doing ab exercises\" width=\"770\" height=\"514\" \/>\r\n<h2>The 4 Types of Abdominal Muscles<\/h2>\r\nThere are four main abdominal muscle groups that your total ab workout should target.\r\n<h3>1. Rectus Abdominis<\/h3>\r\nThe first is the <em>r<\/em><i>ectus abdominis<\/i>, aka the upper and lower abs. These muscles are in charge of helping your trunk and spine flex and bend. They also support your posture and stabilize movements.\r\n\r\nCore exercises that engage these specific ab muscles include:\r\n<ul>\r\n \t<li>crunches (chest toward pelvis)<\/li>\r\n \t<li>sit-ups (flexing spine)<\/li>\r\n \t<li>leg raises (bringing pelvis to chest)<\/li>\r\n<\/ul>\r\n<h3>2. Transversus Abdominis<\/h3>\r\nThe second group of abdominal muscles is the <em>t<\/em><i>ransversus abdominis<\/i>, which are the deepest of the four abdominal muscles. These are largely involved in stabilizing core movements, supporting the lower back, and providing protection for internal organs.\r\n\r\nCore exercises that involve flexing and extending\u2014as in pulling the navel toward the spine\u2014engage the transversus ab muscles.\r\n<h3>3-4. External and Internal Obliques<\/h3>\r\nThe third and fourth types of abdominal muscles involve the <em>external and internal obliques<\/em>. The external and internal obliques are on each side of the rectus abdominis or outside abdomen area, running down from the lower ribs to the pelvis and on the inside of the hipbones.\r\n\r\nWe rotate our torso all throughout the day, so strengthening the obliques is essential. Exercises that target your obliques may help prevent injury and pain commonly associated with the lower back and shoulders.\r\n\r\nWhen exercising, these muscles help with:\r\n<ul>\r\n \t<li>left and right rotational or twisting movements<\/li>\r\n \t<li>sideways bending movements<\/li>\r\n<\/ul>\r\n<h2>AN Effective Total Ab Workout<\/h2>\r\nBelow are nine effective core-strengthening exercises to <a href=\"https:\/\/www.humnutrition.com\/blog\/home-full-body-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">perform at home<\/a> or at the gym. These ab exercises will specifically target the four main abdominal muscles.\r\n<h3>Pre-workout Trainer Tips<\/h3>\r\n<ul>\r\n \t<li>Perform 20 reps for each one or 15 to 20 reps for each side of the body. Repeat three times for an efficient and powerful total ab workout.<\/li>\r\n \t<li>When instructed to &#8220;engage your core&#8221; or &#8220;tighten abs,&#8221; this means to breathe and contract your ab muscles. (Contracting means that you&#8217;re bracing for impact. You can think of it like someone is going to punch you in the gut.) Inhale, and then as you exhale, contract your abs. <em>Note: Engaging your core isn&#8217;t about sucking in.\u00a0<\/em><\/li>\r\n<\/ul>\r\n<h3>Ab Exercises for the Upper and Lower Muscles<\/h3>\r\nPerform these ab exercises to work your way to a six-pack in no time.\r\n\r\n<img data-dominant-color=\"a79a8a\" data-has-transparency=\"false\" style=\"--dominant-color: #a79a8a;\" decoding=\"async\" class=\"size-full wp-image-21487 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Cross-Crunch-Reach-Total-Ab-Workout-1-The-Wellnest-by-HUM-Nutrition-1.png\" alt=\"Cross Crunch + Reach Ab Workout Demonstration\" width=\"770\" height=\"824\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Cross-Crunch-Reach-Total-Ab-Workout-1-The-Wellnest-by-HUM-Nutrition-1.png 770w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Cross-Crunch-Reach-Total-Ab-Workout-1-The-Wellnest-by-HUM-Nutrition-1-640x685.png 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Cross-Crunch-Reach-Total-Ab-Workout-1-The-Wellnest-by-HUM-Nutrition-1-768x822.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/>\r\n<h4>1. Cross-Crunch + Reach<\/h4>\r\nStart by laying on the floor with knees bent. Keep arms bent and hands toward shoulders. Engage your core and perform a sit-up, but as you come up, rotate your torso to one side as you reach across your body with the opposite arm. Return to starting position and repeat on other side. Continue to alternate sides.\r\n\r\n<img data-dominant-color=\"9e9284\" data-has-transparency=\"false\" style=\"--dominant-color: #9e9284;\" decoding=\"async\" class=\"size-full wp-image-21485 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Laying-Toe-Touch-Crunch-Ab-Exercises-The-Wellnest-by-HUM-Nutrition.png\" alt=\"Laying Toe-Touch Crunch Ab Exercises\" width=\"770\" height=\"456\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Laying-Toe-Touch-Crunch-Ab-Exercises-The-Wellnest-by-HUM-Nutrition.png 770w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Laying-Toe-Touch-Crunch-Ab-Exercises-The-Wellnest-by-HUM-Nutrition-640x379.png 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Laying-Toe-Touch-Crunch-Ab-Exercises-The-Wellnest-by-HUM-Nutrition-768x455.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/>\r\n<h4><i><\/i>2. Laying Toe-Touch Crunch<\/h4>\r\nLay on the floor and raise your legs straight in the air with feet together over hips. Extend your arms with your hands over your shoulders and fingers pointed toward ceiling. Tighten abs and keep your neck relaxed, then lift upper body off the floor by reaching towards your toes. Hold for two seconds and then slowly return shoulders to starting position. Keep legs up for one rep.\r\n\r\n<img data-dominant-color=\"aa9d90\" data-has-transparency=\"false\" style=\"--dominant-color: #aa9d90;\" decoding=\"async\" class=\"size-full wp-image-21488 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Leg-Lifts-Best-Ab-Exercises-The-Wellnest-by-HUM-Nutrition.jpeg\" alt=\"Jessica Nelson, RDN, CPT, doing leg lifts\" width=\"770\" height=\"459\" \/>\r\n<h4><i><\/i>3. Leg Lifts<\/h4>\r\nLay flat with your back on the floor, with your arms and hands extended and down at your sides, palms down. Slowly raise your legs until they&#8217;re above your hips, keeping your core engaged. Pause for two seconds, then return legs to starting position for one rep.\r\n<h3><span style=\"color: inherit; font-family: 'NeutraFace Display', sans-serif; font-size: 1.111rem; letter-spacing: 0.024rem; text-transform: uppercase;\">Ab Exercises for The Deep Core Muscles<\/span><\/h3>\r\nThese abdominal exercises will help with stability and support your posture.\r\n\r\n<img data-dominant-color=\"9a8f81\" data-has-transparency=\"false\" style=\"--dominant-color: #9a8f81;\" decoding=\"async\" class=\"size-full wp-image-21490 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Genie-Sit-The-Wellnest-by-HUM-Nutrition.png\" alt=\"Genie sit ab exercises\" width=\"770\" height=\"456\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Genie-Sit-The-Wellnest-by-HUM-Nutrition.png 770w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Genie-Sit-The-Wellnest-by-HUM-Nutrition-640x379.png 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Genie-Sit-The-Wellnest-by-HUM-Nutrition-768x455.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/>\r\n<h4>4. Genie Sit<\/h4>\r\nBegin in a kneeling position with your arms stretched out in front of you. Slowly and with abs engaged, lean backwards at the knees as far as you can. Keep your body straight and arms leveled out in front. Return to starting position for one rep.\r\n\r\n<em>Tip: You can reach back (as pictured) for more of a challenge and to simultaneously engage your obliques.<\/em>\r\n\r\n<img data-dominant-color=\"a79989\" data-has-transparency=\"false\" style=\"--dominant-color: #a79989;\" decoding=\"async\" class=\"size-full wp-image-21491 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Dead-Bug-Switch-Total-Ab-Workout-The-Wellnest-by-HUM-Nutrition.png\" alt=\"Dead Bug Switch Ab Workout\" width=\"770\" height=\"824\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Dead-Bug-Switch-Total-Ab-Workout-The-Wellnest-by-HUM-Nutrition.png 770w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Dead-Bug-Switch-Total-Ab-Workout-The-Wellnest-by-HUM-Nutrition-640x685.png 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Dead-Bug-Switch-Total-Ab-Workout-The-Wellnest-by-HUM-Nutrition-768x822.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/>\r\n<h3>5. Dead Bug Switch<\/h3>\r\nLaying on your back, lift arms over your shoulders and lift your legs so your knees are over your hips. Engage your core and press your lower back into the floor as you slowly lower your right arm and left leg until they&#8217;re just above the floor. Pause for two seconds then return to starting position for one rep. Repeat on the opposite side and continue to alternate sides.\r\n\r\n<img data-dominant-color=\"aa9b8d\" data-has-transparency=\"false\" style=\"--dominant-color: #aa9b8d;\" decoding=\"async\" class=\"size-full wp-image-21492 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Glute-Bridges-Best-Exercises-for-Abs-The-Wellnest-by-HUM-Nutrition.png\" alt=\"Certified personal trainer doing glute bridges to strengthen core\" width=\"770\" height=\"824\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Glute-Bridges-Best-Exercises-for-Abs-The-Wellnest-by-HUM-Nutrition.png 770w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Glute-Bridges-Best-Exercises-for-Abs-The-Wellnest-by-HUM-Nutrition-640x685.png 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Glute-Bridges-Best-Exercises-for-Abs-The-Wellnest-by-HUM-Nutrition-768x822.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/>\r\n<h3>6. Glute Bridges<\/h3>\r\nLay with your back on the floor with your arms down at your sides and palms down. Bend your knees with your heels on ground and toes up. Tighten your core and squeeze your glutes as you lift your hips off the ground until your knees, hips, and shoulders form a straight line. Don&#8217;t hyperextend back. Hold for two seconds and then slowly return to starting position.\r\n<h3>Ab exercises for Your Obliques<\/h3>\r\nThese final core exercises can help prevent injury and improve mobility by engaging your obliques.\r\n\r\n<img data-dominant-color=\"a69989\" data-has-transparency=\"false\" style=\"--dominant-color: #a69989;\" decoding=\"async\" class=\"size-full wp-image-21493 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Plank-Toe-Touches-Total-Ab-Workout-The-Wellnest-by-HUM-Nutrition.png\" alt=\"Plank toe touch workout, one of the best ab exercises\" width=\"770\" height=\"824\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Plank-Toe-Touches-Total-Ab-Workout-The-Wellnest-by-HUM-Nutrition.png 770w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Plank-Toe-Touches-Total-Ab-Workout-The-Wellnest-by-HUM-Nutrition-640x685.png 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Plank-Toe-Touches-Total-Ab-Workout-The-Wellnest-by-HUM-Nutrition-768x822.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/>\r\n<h4>7. Plank Toe Touches<\/h4>\r\nStart in a plank position with your back straight and legs a little wider than your shoulders. Engage your core while driving hips with back elongated to bring right hand to touch left foot. Keep your heels off the ground. Return to plank position for one rep. Repeat on the opposite side and continue to alternate sides.\r\n\r\n<img data-dominant-color=\"a29789\" data-has-transparency=\"false\" style=\"--dominant-color: #a29789;\" decoding=\"async\" class=\"size-full wp-image-21494 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Modified-Side-Plank-Crunch-Obliques-The-Wellnest-by-HUM-Nutrition.png\" alt=\"Modified Side Plank Crunch - Exercises for Obliques\" width=\"770\" height=\"824\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Modified-Side-Plank-Crunch-Obliques-The-Wellnest-by-HUM-Nutrition.png 770w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Modified-Side-Plank-Crunch-Obliques-The-Wellnest-by-HUM-Nutrition-640x685.png 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/Modified-Side-Plank-Crunch-Obliques-The-Wellnest-by-HUM-Nutrition-768x822.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/>\r\n<h4><i><\/i>8. Modified Side Plank Crunch<\/h4>\r\nLay on your right side with your right forearm down under your right shoulder and right knee bent on the floor. Keep your left leg extended out and your left arm raised overhead. Without letting your hips drop, tighten abs and pull your left elbow and left knee together into a crunch position. Hold for two seconds then return to starting position. Repeat total reps on this side, then switch sides.\r\n\r\n<img data-dominant-color=\"a69b8e\" data-has-transparency=\"false\" style=\"--dominant-color: #a69b8e;\" decoding=\"async\" class=\"size-full wp-image-21495 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/One-Knee-Side-Bend-to-Thread-the-Needle-The-Wellnest-by-HUM-Nutrition.png\" alt=\"One Knee Side Bend to Thread the Needle - Ab Exercises\" width=\"770\" height=\"840\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/One-Knee-Side-Bend-to-Thread-the-Needle-The-Wellnest-by-HUM-Nutrition.png 770w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/One-Knee-Side-Bend-to-Thread-the-Needle-The-Wellnest-by-HUM-Nutrition-640x698.png 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/One-Knee-Side-Bend-to-Thread-the-Needle-The-Wellnest-by-HUM-Nutrition-768x838.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/>\r\n<h4><i><\/i>9. One Knee Side Bend to Thread the Needle<\/h4>\r\nStart with your right knee down and left leg stretched out to the side, with arms raised overhead. Engage abs and bend at the right side, placing your right hand on the floor with your left arm now raised over your left shoulder. Pause and exhale, then engage abs again as you roll your left hand and arm toward your body to thread through the open space underneath the right side of your body. Your shoulders and hips should rotate with your left arm, as well. Hold this position for two seconds, then slowly unthread or roll your way back to start. Repeat total reps on this side, then switch sides.\r\n<h2>Final Thoughts<\/h2>\r\nOf course, everyone would love to have a <a href=\"https:\/\/www.humnutrition.com\/blog\/target-belly-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">defined, toned tummy<\/a>. But when it comes to exercising your core, make the priority about improving the functional movement and strength of those muscles. After all, your core is what allows you to move through daily life, as well as other more physical activities.\r\n\r\nRemember that developing a strong and stable core is dependent on good form and knowing how to engage your abdominal muscles during exercise.\r\n\r\nLastly, it&#8217;s never a bad idea to seek the assistance of a certified personal trainer to help prevent injury and to take your abdominal training to the next level.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/10\/ripped-rooster\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/f02811d0-7edf-11f0-aee9-3579adb4c50c.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Ripped Rooster\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.2\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t583 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Ripped Rooster<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tnatural fat burn support\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$50<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jessica Nelson, RDN, CPT, shares a handy guide to your abdominal muscles, including her personal-trainer-approved total ab workout. Strengthening ab muscles is an important part of any exercise program. Continue reading to discover why core strength is essential for your body, daily movement, and overall health. Then learn about the different types of abdominal muscles, [&hellip;]<\/p>\n","protected":false},"author":26,"featured_media":21496,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,817],"tags":[18017,213,755],"coauthors":[],"class_list":["post-21368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-fitness","tag-abs","tag-exercise","tag-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Total Ab Workout to Seriously Strengthen Your Core | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"A certified personal trainer&#039;s total ab workout strengthens all four types of ab muscles. Tone your tummy with the best exercises for abs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Total Ab Workout to Seriously Strengthen Your Core\" \/>\n<meta property=\"og:description\" content=\"A certified personal trainer&#039;s total ab workout strengthens all four types of ab muscles. Tone your tummy with the best exercises for abs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-12T17:44:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/A-Total-Ab-Workout-to-Seriously-Strengthen-Your-Core-The-Wellnest-by-HUM-Nutrition.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1440\" \/>\n\t<meta property=\"og:image:height\" content=\"670\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jessica Nelson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jessica Nelson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/\"},\"author\":{\"name\":\"Jessica Nelson\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/e3c36dfbf839c1d12c46f2dc948abbee\"},\"headline\":\"A Total Ab Workout to Seriously Strengthen Your Core\",\"datePublished\":\"2020-10-12T17:44:42+00:00\",\"dateModified\":\"2020-10-12T17:44:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/\"},\"wordCount\":1327,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/A-Total-Ab-Workout-to-Seriously-Strengthen-Your-Core-The-Wellnest-by-HUM-Nutrition-jpg.webp\",\"keywords\":[\"Abs\",\"exercise\",\"workout\"],\"articleSection\":[\"Body\",\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/\",\"name\":\"A Total Ab Workout to Seriously Strengthen Your Core | HUM Nutrition Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/10\/A-Total-Ab-Workout-to-Seriously-Strengthen-Your-Core-The-Wellnest-by-HUM-Nutrition-jpg.webp\",\"datePublished\":\"2020-10-12T17:44:42+00:00\",\"dateModified\":\"2020-10-12T17:44:42+00:00\",\"description\":\"A certified personal trainer's total ab workout strengthens all four types of ab muscles. 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