The Ab Muscles: You Want Those Six Pack Abs? Learn Why You Should Do Ab Workouts!

About Your Ab Muscles

So here they are, the muscle group with seemingly the greatest aesthetic factor of all. We've all seen the models through the media with those washboard abs. They have great posture allowing them to look, feel and radiate confidence. Not to mention how sexy a nice set of abs look.

But let's drop back to reality - the "aesthetic factor" shouldn't be the only reason to work our ab muscles. We need them for just about everything we do - they're required for human life as we know it!

Where would we be without our ab muscles? Your core keeps you upright - whether it's sitting or standing. Heck, they even stabilize your spine when you're laying down in bed. Without them, we'd be sessile organisms dependent on nutrients coming to us, much like a sponge in the ocean.

Of course, this isn't true - the point I'm trying to make is that your spine is what makes you go. Why not make sure it's protected and supported? Having weak ab muscles is one of the most common causes of back pain and late-onset scoliosis. Why not combat this while you still can?

Let's get one thing straight right off the bat: your ab muscles consist of more than just the "six pack" you might see pushing through the skin of a well-maintained, fit individual. In fact, your ab muscles wrap completely around your body and intercalate with the deep muscles surrounding the spine and the ribs (which also help you breathe!). As you can see, your abs are the most important muscle group relating to stability, balance, overall body strength and functionality.

So let's get started with the ab muscles...

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Rectus Abdominus

The rectus abdominus is a long, flat muscle and is the largest of the ab muscles - this is what most people refer to as the "abs". The muscle exists in a pair - each set of fibers run parallel from the xiphoid process of the sternum and the lower ribs down to the pubic symphysis of the pelvis (this located at the very bottom of the pelvis). You also may notice a "line" or a depressed area in between the pair - this is an area of connective tissue called the linea alba that also runs all the way down to the pubic symphysis.

A well-defined rectus abdominus will also feature tendinous inscriptions that run perpendicular to the muscle. Usually there are three of these connective tissue bands, but you may find some people with 4 or even 5 of these bands (the "8-pack" or "10-pack"). Does this mean these people are stronger? Absolutely not! The functionality is exactly the same - a person with three tendinous inscriptions ("6-pack") will have comparable abilities to an individual with four or five.

So what does this muscle actually do besides look good? It has a myriad of important functions, most of which include a stabilization of the spine during sustained movements or fixed positions. Here're a few functions of the muscle...

The rectus abdominus is involved in flexion of the spine, as in bending forward in a crunch or to grab your golf ball out of the 9th cup.

It's also important to help keep your spine stabilized during other movements. For example, when you're outside clipping leaves off a tall bush, your rectus abdominus will keep your spine upright while you straighten your arms to reach the top of the bush. You'll feel this muscle working hard when you hold the clippers straight out in front of your body, with your arms parallel to the ground.

It opposes your lower back muscles! Having a weak rectus abdominus may also mean you've got some weak lower back muscles (it's hard to have one and not the other!). The result is lower back pain that's difficult to get rid of, unless of course you start doing ab workouts!

Your lower back muscles and abs both work together for balance and, most importantly, posture! Remember when you're mom told you not to slouch in your chair at the dinner table? She was telling you to do some lower back and ab workouts!

The rectus abdominus is what holds you up - it supports every movement you make. Even if you've never thought of working it out, give it a shot!

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External Oblique

The external oblique is a large, thin muscle that lies on either side of the rectus abdominus. It sits on either side of the "washboard", one might say, down each side of your body. It arises just below the pectorals and runs all the way down to the iliac crest (where you put your hands on your "hips") on either side of the rectus abdominus. You may think it's pretty stationary - so what are the moving parts?

Well, the external oblique helps with flexion of the rectus abdominus, along with coordinating and stabilizing any sort of twist or rotation you may perform. On example would be a golf or baseball swing, throwing a ball, or even throwing a punch. Basically, any movement that requires you to drive your hips will involve the external oblique (along with help from the internal oblique).

Just as an interesting side-bar, the lower portion of the external oblique folds over to form the inguinal canal which houses a few important nerves, the inguinal ligament and the spermatic cord in males.

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Internal Oblique

The internal oblique sits just underneath the external oblique, but it's fibers run perpendicular providing a greater range of motion. It runs from the iliac crest upward and medially towards the midline, until it inserts into the 10th-12th ribs. In other words, as the fibers of the external oblique point downward towards the pelvis, the fibers of the internal oblique point upward towards the ribs.

How about its function?

The internal oblique is extremely important for breathing. As the diaphragm relaxes and the volume of air in the lung subsequently decreases (during exhalation). The internal oblique aids in this process and also opposes the contraction of the diaphragm (during inhalation). Basically, contraction of the internal oblique puts pressure on the diaphragm to push upwards (or relax), thereby decreasing the volume of the chest. Result? Exhalation.

Remember the orientation of the muscle fibers? That's right, it runs from the side of the pelvis up towards the ribs in a diagonally fashion. Contracting this set of muscles will also result in a twist, rotation or side-bend in that direction. This twisting motion is aided by the external oblique of the opposite side! So, the left external oblique and right internal oblique both work to twist your body towards the right, driving your left shoulder towards your right knee.

The internal and external obliques also help the rectus abdominus (the "6-pack abs") to flex the spine and provide extra support for the lower back.

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Transverse Abdominus

The transverse abdominus (a.k.a the transversalis muscle) is the deepest abdominal muscle that directly surrounds that abdominal cavity (the belly!). It lies just below the internal oblique and the rectus abdominus; it's also one of the most important abdominal muscles!

The muscle originates from the lower border of the ribcage and the front of the iliac crest ("hip" bone) and runs medially towards the linea alba, which is the connective tissue that separates the halves of the rectus abdominus (this is the line the runs down the middle of the "6-pack"). In other words, the muscle fibers run from your side to your midline connecting your belly button and sternum (along the linea alba!).

The main function of the transverse abdominus is to support the spine when you're sitting in standing - it's mainly responsible for good posture! Sitting up straight, standing up straight and generally stabilizing your core in fixed positions. Other functions of the muscle include aiding with labor and childbirth, urinary and bowel control, along with helping to stabilize the pelvis.

Many of the muscles and bones in your body depend on your ab muscles for function. Just think - without strong ab muscles, you could be in for back pain, a general weakness in the upper and lower body, diminished posture along with conditions such as scoliosis. Who wants that? Be sure to include ab workouts in your strength training program!

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About Your Abdominal Muscles	Ab Workout Myths!
Ab Workouts	Oblique Exercises
Stability Ball (Abs)	Stability Ball (Obliques)
Floor Exercises	Floor Exercises
Aerobic Step	Dumbbells
Slide Board	Medicine Ball
Foam Rollers	Rope Ball

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