Abs article

It’s a generally accepted truth that the defining characteristic of a fit individual is a toned midsection. Aesthetically speaking of course, a person might have big arms and legs, but without toned abs they do not appear fit! In this article, we will detail the muscles making up the midsection and explore what steps one might take to improve their overall appearance through core training.
The Abdominal muscles (or “abs” as they are generally referred to) are the only muscles of the body not directly supported by bone. The bicep, for example, is supported along its length by a bone called the humerus. Abdominal muscles are unique in that they form a crisscrossing pattern over the midsection in three layers to provide protection for the organs and facilitate movement of the torso.
The outermost layer of our abdominals is the external obliques. They arise from the eight lower ribs and attach either straight down to the iliac crest or diagonally across to an aponeurosis that stretches across the front of the abdomen. Contracting one side causes side bending or rotation on the opposite side. Contracting both causes flexion of the trunk.
The second later of the abdominals is comprised of both the external obliques and the rectus abdominis.
Also known as the ascending obliques, the internal obliques are under the external obliques but over the transverse abdominis. They arise from Poupart’s ligament, the iliac crest, and lumbar fascia and attach either horizontally into the linea alba or diagonally upward and inwards into the aponeurosis which divides the rectus abdominis. Contracting one side causes side bending or rotation on the same side. Contracting both causes flexion of the trunk.
The rectus abdominis is a long flat muscle that runs vertically down the front of the abdomen. Each side is divided by the linea alba and the number of segments on the rectus are determined by individual genetics. This muscle is mainly a flexor of the trunk
It is important to note that the rectus abdominis is ONE muscle and not six or eight little muscles. Therefore, it is anatomically impossible to develop the lower section of the rectus without developing the upper section. The lower section appears more difficult to develop because more fat accumulates in the region and thus muscular growth is more difficult to see.
The transverse abdominis are the deepest superficial abdominal muscle. They arise from Poupart’s ligament, the iliac crest, the lower ribs, and the lumbar fascia. The fibers mostly run horizontally across the abdomen to an aponeurosis. Contraction helps corset the spine and thus does not facilitate trunk movement.
Abs are no more difficult to develop than any other major muscle group in the body. However, they are difficult to see because the body tends to store more fat in that area. Consequently, one must be lean in order to see the muscle at all! This is accomplished through a combination of four distinct activities: strength training, cardiovascular exercise (of which the frequency, intensity, and duration is crucially important), a sound nutritional program, and adequate rest. Concentrating more on one area than another is a surefire path to failure. I encourage clients to train their abs up to three times a week – resting at least a day between training sessions.
I believe that educating clients on how their body works is a key component is helping them reach their fitness goals. As such, I am hopeful this article can help you along on the road to a more fit and healthy lifestyle.
- BY JEFF MENDOZA, CPT, HFS