What makes up the abdominal

A strong, tendinous sheath called the "linea alba," or white line divides the rectus abdominis down the middle. Three more horizontal tendinous sheaths give the muscle its familiar " six-pack " look in very fit athletes. The rectus abdominis helps flex the spinal column, narrowing the space between the pelvis and the ribs. It is also active during side bending motions and helps stabilize the trunk during movements involving the extremities and head.

The next group of muscles that make up the abdominals is the external oblique muscles. This pair of muscles is located on each side of the rectus abdominis. The muscle fibers of the external obliques run diagonally downward and inward from the lower ribs to the pelvis , forming the letter V. You can locate them by putting your hands in your coat pockets. The external obliques originate at the fifth to twelfth ribs and insert into the iliac crest, the inguinal ligament, and the linea alba of the rectus abdominis.

They allow flexion of the spine, rotation of the torso, sideways bending, and compression of the abdomen. The internal oblique muscles are a pair of deep muscles that are just below the external obliques. The internal and external obliques are at right angles to each other. The internal obliques attach from the lower three ribs to the linea alba and from the inguinal ligament to the iliac crest and then to the lower back thoracolumbar fascia. The lower muscle fibers of the internal obliques run nearly horizontally.

Along with the external obliques, the internal obliques are involved in flexing the spinal column, sideways bending, trunk rotation , and compressing the abdomen.

Because of their unique alignment at right angles to each other , the internal and external obliques are referred to as opposite-side rotators. The deepest layer of abdominal muscles is called the "transversus abdominis" or TVA. The TVA muscle wraps around the torso from front to back and from the ribs to the pelvis.

Its muscle fibers run horizontally, similar to a corset or a weight belt. This muscle doesn't move the spine or pelvis, but it does help with respiration and breathing. Specifically, it helps facilitate the forceful expiration of air from the lungs while also stabilizing the spine and supporting the abdominal wall. To engage your transversus abdominis, "focus on exhaling and at the very end of the exhalation, contract the pelvic floor muscles and TVA," says Kristin McGee, Peloton yoga and meditation Instructor.

The hip flexors are a group of muscles that bring the legs and trunk together in a flexion movement. They are not technically abdominal muscles, but they do facilitate movements during several ab exercises. The muscles that make up the primary hip flexors are:. Some ab exercises work the hip flexors more than the abs. One example is the full sit-up exercise, especially when the feet are held down.

This movement primarily involves the hip flexors and may cause the lower back to arch. This could increase the risk of back pain, particularly if you have weak abdominal muscles. Therefore, the full sit-up is not recommended for beginners. Another example of an ab exercise that works the hip flexors is any leg-raising exercise done in a supine lying face up position. Again, this movement works the hip flexors far more than the abs and shouldn't be done until you have good abdominal strength.

The hip flexors are strong, powerful muscles that can overtake the abdominal muscles in some ab exercises. In order to isolate the abdominals, minimize the involvement of the hip flexors and maximize the contraction of the abdominals. Now that you have a basic understanding of what the abdominal muscles are and how they work, you can design workouts that really target these muscles. Select five to 10 exercises that combine these four elements.

Perform 10 reps of each exercise, then move on to the next. Change your exercise routine every two to three weeks. Isometric exercises such as the plank and the bird-dog that focus on limiting trunk movement are great abdominal exercises. Another option is the pallof press, an anti-rotation movement that strengthens the core. To perform the movement, use a band or cable that is fixed to a steady surface at torso height.

Stand far enough away from the band so that when you hold the band in front of your sternum, there is tension. When you are facing forward, the band will be affixed on your side. Extend your arms and the band fully in front of your chest, then bring them back in close to your chest. Resist giving in to the side pull and rotating your torso toward the band's anchor. Get exercise tips to make your workouts less work and more fun.

The effect of abdominal exercise on abdominal fat. J Strength Cond Res. Three dimensional musculoskeletal modelling of the abdominal crunch resistance training exercise. J Sports Sci. Hosford B. Understanding and training external and internal obliques.

National Federation of Personal Trainers. Another muscle that is involved in moving the trunk is the multifidus. This is a deep back muscle that runs along the spine. It works together with the transversus abdominis to increase spine stability and protect against back injury or strain during movement or normal posture.

When you decide to add some abdominal exercises to your exercise program, be careful about which ones you choose. A qualified fitness instructor can help you develop a safe, effective program. If you have a pre-existing injury or medical condition, consult an exercise physiologist or physiotherapist. Incorporate exercises to train your core muscle group, rather than standard crunches that target separate muscles. Some effective abdominal muscle training methods include:. You can strain your abdominal muscles from overstretching or overuse.

Prevention strategies include regular stretching, warming up prior to exercise and cooling down afterwards, and keeping good form while playing sport. This page has been produced in consultation with and approved by:. Acromegaly is caused by an excess of growth hormone in adults, which causes the overgrowth of bones in the face, hands, feet and internal organs.

Exercise can prevent age-related changes to muscles, bones and joints and can reverse these changes too. A person with amyloidosis produces aggregates of insoluble protein that cannot be eliminated from the body.

Ankle sprain is a common sports injuries caused by overstretching and tearing the supporting ligaments. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

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Skip to main content. Bones muscles and joints. Home Bones muscles and joints. Abdominal muscles. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Abdominal muscles explained Core muscles Effective abdominal exercises Muscle strains Where to get help Things to remember. Abdominal muscles explained The four main abdominal muscle groups that combine to completely cover the internal organs include: transversus abdominis — the deepest muscle layer.

Its main roles are to stabilise the trunk and maintain internal abdominal pressure rectus abdominis — slung between the ribs and the pubic bone at the front of the pelvis. The main function of the rectus abdominis is to move the body between the ribcage and the pelvis external oblique muscles — these are on each side of the rectus abdominis.