Àbdòmînal Information - Tractor

[pig]

The "abs" consist of basically three parts. All three parts are important but only one is part of the classic "six pack abs" people talk about. Refer to the chart below:


Looking at the front facing diagram you see the serratus, obliques and rectus muscles. The rectus is what most people think of and concentrate on.

I'm of the mind that abs don't really need to be worked out much if at all because they are involved in almost every single exercise you could possibly do.

If you want to or feel the need to you certainly can benefit by working them separately. Lets start by breaking down each region and specifying what exercises work on which parts.

REGION I: Rectus
We can divide this area into two basic parts, the upper and lower even though they are essentially all one big muscle group the focus and stress is different depending upon how you do your exercises. That meaning depending upon which area receives the most concentric (flexing) movement benefits most.

UPPER RECTUS:
Movements that initiate from the upper body. People have been quick to bash the crunch lately but it's a mainstay.


I usually cross my arms over my chest when doing them. It's untrue what they say about not using your abs if your chin touches your chest but it's not an optimal position. Crossing your arms in front of you prevents you from doing this.

General rule is that any ab exercise that begins by moving your upper body toward your abs will target the upper abs.

LOWER RECTUS:

Any exercise that begins with moving your legs toward your torso targets the lower abs. One of my favorites is the hanging leg raise:


You can do them with bended knees as well curling them up until your back is rounded (that's how I do them) or you can do them holding onto a bar overhead.

BOTH AT ONCE:

There are a ton of ab exercises and variations there of. Here are some good ones that stress both upper and lower at the same time. Things like the good old fashioned sit up, which contrary to recent hype isn't bad for you.


V-crunches:


OBLIQUES:
Bicycle sit ups

Cross crunches


Twist sit up:


Dozens of variations but pretty much any twisting motion of the torso will involve the obliques.

SERATTUS:







Again there are countless ab exercises but hope these help you do a complete ab workout. Good luck!

[Formerly SK]

Thanks Pig for taking the time to post this! Re the other thread, I want to strengthen my abs as I suspect they were weakened by two pregnancies. I also want to build them up to help my back. These ideas will help.

[tractor]

Thank you, this is great. I will have to take a little time and absorb it all, but it's a great help.

[DebMD (banned)]

This was encouraging to see the vids of those with great abs.

[DebMD (banned)]

This was well put together could you do one on glutes?

[Artemis Windsong]

My shame, my shame, I'm buying an 6 pk. ab tee shirt or glue on abs.

[lulubean]

I am going to go the plastic surgery route, ya know my rectus abdominus is broken.