Everyone wants an impressive six pack. Having a full
understanding of what the abdominals do and how the muscles work can
help you get one.
How do I get that six pack? This is the question we all have asked at one time or another. Having that flat washboard stomach is a sign that you are serious in keeping fit and strong, but that doesn't mean you're abdominals are just for show. The muscles in your midsection are essential for strength and fitness across your body.
Your abdominal area is comprised of four separate muscle types. All four muscles support and help move the torso.
1. The Rectus abdominus (the "six Pack" Muscle), the long slender muscle that runs vertically down your abdomen from your lower ribs to the pubic bone. It flexes the ribcage so that it moves towards the pelvis. This is one of the main muscle groups you will use when doing crunches.
2. The external obliques, which cover the front side of your abdomen and run diagonally from the lower ribs to the pelvis to form a 'V' shape. They bend the torso sideways and rotate it to the opposite side when flexing forwards.
3. The internal obliques, these are directly underneath the external obliques but they run in the opposite direction and form an inverted 'V' shape. They help the rectus abdominus bent the torso forwards, as well rotating it to the same side to which they are attached.
4. The transverse abdominus (TVA), this is the flat sheet of muscle lying underneath the rectus abdominus, running across the torso. It originates in the lower spine, and wraps around and attaches to the ribs, abdominals and the pelvis. It acts as a muscular girdle to hold in your internal organs.
What the abs do
As I have mentioned earlier in this article, although the word 'abs' is usually used as the plural for the rectus abdominus muscle that is a single sheet that connects your rib cage to the pelvic bone. This muscle has hard tissue that marks out segments, which are the things that form the visible six pack. As you by now are well aware, there are a total of four muscles that make up the powerful midsection 'The Core'.
The flexible midsection is activated every time you use a large muscle group because it stabilises your body and provides a solid platform from which your strength can operate. During sports and other activities you transmit the force you generate through your midsection 'The Core' from one half of your body to the other. For example this is why you rotate your shoulders and swing your arms just before you kick a football, you are therefore transferring the energy you generate from the top half of your body (swinging your arms and rotating your shoulders) and transferring that energy through your core (Midsection) to your leg, the outcome of this is the ball moves.
One of the great ways you can train you midsection your core for stability is by using lose weights with a Swiss ball rather than using a static bench. Stabilising yourself on a ball forces your muscles to work harder than they would if you where on a stable surface.
Techniques
One of the biggest myths, that doing a 1000 crunches a week will give you a great six pack. Right there is nothing wrong with doing crunches as you are working your core muscles, but to get that flat stomach and a defined six pack there's a bit more to it than that. We all have a six pack but in order to make your six pack more defined you will have to strip away the body fat that surrounds them. There's no special secret to building abs muscles. They work the same way as every other muscle in the body and like the other muscles in the body you need to exhaust them by lifting heavy loads (Weights) in short intense workouts. After these short intense workouts you should be looking to rest the muscle group for 48 hours for them to recover and grow before your next workout. Once you have built up some muscular endurance in your abs by doing crunches, you will need to add some more resistance to your workout; this can be done by holding a heavy weight tight against your chest like a flat dumbbell weight. Getting your protein intake right will also help in building your muscles as well.
Strip away the fat.
This is just one approach to developing your six pack underneath your layer of belly fat, but the belly fat itself will remain there. You cannot get rid of your belly fat 'Beer Gut' by just doing crunches alone. The only way to burn body fat is the old fashioned way and that is cardiovascular exercises. Short, intense cardiovascular workouts are best for burning calories and less likely to burn muscle. Do three short 30 minute intense workout cardio sessions a week, followed by some lose weight workout. Eat a diet of low saturated fat and processed carb's. Also If you supply your abs with new challenges every four weeks, and stick to healthy eating and don't skip on your workouts, you'll soon see the six pack come through. As you strengthen your midsection along with the role your abs play in keeping your body stable, you will feel fitter and be better able to do any activity.
How do I get that six pack? This is the question we all have asked at one time or another. Having that flat washboard stomach is a sign that you are serious in keeping fit and strong, but that doesn't mean you're abdominals are just for show. The muscles in your midsection are essential for strength and fitness across your body.
Your abdominal area is comprised of four separate muscle types. All four muscles support and help move the torso.
1. The Rectus abdominus (the "six Pack" Muscle), the long slender muscle that runs vertically down your abdomen from your lower ribs to the pubic bone. It flexes the ribcage so that it moves towards the pelvis. This is one of the main muscle groups you will use when doing crunches.
2. The external obliques, which cover the front side of your abdomen and run diagonally from the lower ribs to the pelvis to form a 'V' shape. They bend the torso sideways and rotate it to the opposite side when flexing forwards.
3. The internal obliques, these are directly underneath the external obliques but they run in the opposite direction and form an inverted 'V' shape. They help the rectus abdominus bent the torso forwards, as well rotating it to the same side to which they are attached.
4. The transverse abdominus (TVA), this is the flat sheet of muscle lying underneath the rectus abdominus, running across the torso. It originates in the lower spine, and wraps around and attaches to the ribs, abdominals and the pelvis. It acts as a muscular girdle to hold in your internal organs.
What the abs do
As I have mentioned earlier in this article, although the word 'abs' is usually used as the plural for the rectus abdominus muscle that is a single sheet that connects your rib cage to the pelvic bone. This muscle has hard tissue that marks out segments, which are the things that form the visible six pack. As you by now are well aware, there are a total of four muscles that make up the powerful midsection 'The Core'.
The flexible midsection is activated every time you use a large muscle group because it stabilises your body and provides a solid platform from which your strength can operate. During sports and other activities you transmit the force you generate through your midsection 'The Core' from one half of your body to the other. For example this is why you rotate your shoulders and swing your arms just before you kick a football, you are therefore transferring the energy you generate from the top half of your body (swinging your arms and rotating your shoulders) and transferring that energy through your core (Midsection) to your leg, the outcome of this is the ball moves.
One of the great ways you can train you midsection your core for stability is by using lose weights with a Swiss ball rather than using a static bench. Stabilising yourself on a ball forces your muscles to work harder than they would if you where on a stable surface.
Techniques
One of the biggest myths, that doing a 1000 crunches a week will give you a great six pack. Right there is nothing wrong with doing crunches as you are working your core muscles, but to get that flat stomach and a defined six pack there's a bit more to it than that. We all have a six pack but in order to make your six pack more defined you will have to strip away the body fat that surrounds them. There's no special secret to building abs muscles. They work the same way as every other muscle in the body and like the other muscles in the body you need to exhaust them by lifting heavy loads (Weights) in short intense workouts. After these short intense workouts you should be looking to rest the muscle group for 48 hours for them to recover and grow before your next workout. Once you have built up some muscular endurance in your abs by doing crunches, you will need to add some more resistance to your workout; this can be done by holding a heavy weight tight against your chest like a flat dumbbell weight. Getting your protein intake right will also help in building your muscles as well.
Strip away the fat.
This is just one approach to developing your six pack underneath your layer of belly fat, but the belly fat itself will remain there. You cannot get rid of your belly fat 'Beer Gut' by just doing crunches alone. The only way to burn body fat is the old fashioned way and that is cardiovascular exercises. Short, intense cardiovascular workouts are best for burning calories and less likely to burn muscle. Do three short 30 minute intense workout cardio sessions a week, followed by some lose weight workout. Eat a diet of low saturated fat and processed carb's. Also If you supply your abs with new challenges every four weeks, and stick to healthy eating and don't skip on your workouts, you'll soon see the six pack come through. As you strengthen your midsection along with the role your abs play in keeping your body stable, you will feel fitter and be better able to do any activity.
I hope this article helps you answer those questions and that you
find the right program to match what your personal weight loss and
fitness goals.
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