Use your body weight to build strength in your chest, arms and region abdominal during push-ups. The push-ups do not require equipment and only a minimum space, and help build muscle strength and endurance. While a standard flexion increases abdominal strength, certain variations of the push-ups place more emphasis on the abdominal muscles.
The abdominals and lower back stabilize the hips, spine, head and neck during pushups. The correct form ensures the participation of the abdominals and helps strengthen the rectus abdominis and the transverse abdominal. The rectus abdominus runs through the front of the stomach and helps maintain the spine during pushups. The transverse abdominal extends horizontally in the central part of the abdomen. Compresses and tightens the abdominals during pushups.
The pushups also form force in the triceps, the pectoralis major and the anterior and medial deltoid. The triceps are located on the back and top of the arms and extend to the elbows. The pectoralis major is the largest muscle of the chest and flexes and performs adduction of the chest. The anterior and medial deltoids are found, respectively, in the front and center of the shoulders and chest, helping to flex and rotate the shoulders.
The correct form of push-up exercises your abdominal muscles and prevents tension in the back during push-ups. To do a standard flex, you should kneel on your hands and knees. Place your hands under the shoulders and then extend by two inches. Bend your elbows slightly, extend your legs behind you and stand on your toes. Straighten the back and align the heels, knees, hips, back, shoulders and head. Squeeze your abdominal muscles and lower your chest to the floor, bending your elbows as you descend. Before your chest touches the ground, push up and repeat. Lower your knees if it is too difficult to perform push-ups on your toes.
Ball push-up exercises increase abdominal intensity. The exercise ball provides an unstable environment, forcing your stomach to work harder to stabilize your body than what happens during the push-ups on the floor. Kneel behind an exercise ball and roll over it. Place your hands on the ground in front of the ball and walk forward. Stop when only your knees and below stay on the ball. Place your outstretched hands two inches wider than the width of your shoulders, straighten your back and tighten your abdominal muscles.Bend your elbows and lower your chest to the ground. By the time the chest is three inches off the floor, push up and repeat.
One-legged push-ups decrease the stability of your center, creating more challenge for the abdominal muscles than standard push-ups. Assume the standard bending position and lift the right foot slightly off the ground. Make five push-ups, change feet and do five more repetitions. Lift the right knee slightly off the ground, if you do knee flexes, and follow the same pattern.