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Possibly the most commonly accepted indicator of physical fitness and one of the most desirable goals of fitness enthusiasts is flat, toned abdominals. There are hundreds of different workout classes and DVDs dedicated to strengthening the “core” or producing “six-pack abs.” But what’s really going on when you do abdominal exercises, and what needs to happen to tone your abs? Learn about the abdominal muscles, their functions, and how to use them efficiently to get the most out of your abs workout.
The abdominals are a group of muscles that form four layers. The layers, from most superficial to deepest (closest to the skin to closest to the organs) are the rectus abdominis, the external oblique, the internal oblique, and the transverse abdominis. Each layer of muscle has a different shape, direction, and function. Rectus Abdominis The rectus abdominis is the muscle that forms the “six-pack.” It is the most superficial layer of abdominal muscles. The rectus abdominis begins at the pubic bone on the front of the pelvis, forms two parallel sections (separated by the linea alba or center line of the abdominals) and ends at the mid ribs and bottom of the breast bone (sternum). The muscle fibers run vertically, and when they contract, it brings the spine into flexion. Spinal flexion is when the back rounds forward, for example, when you do a crunch or situp. Internal Oblique and External Oblique The external oblique and internal oblique are the next two layers of abdominal muscles. The external oblique begin at the bottom of the ribs and run down and in toward center to end at the pelvis along the centerline of the abdominals. The fibers run along a diagonal, so when you look at the left and right side, they resemble a “V” shape. The internal oblique is just underneath the external oblique and the fibers run along the opposite diagonal. The muscles begin along the low back and the outer, top edges of the hip bones, traveling up and in toward the center to attach along the center line of the abdominals and the ribs. Both oblique muscles are responsible for abdominal compression (making the space in the belly smaller) as well as lateral flexion and rotation of the spine. Lateral flexion is when you bend toward one side or another. An example of lateral flexion is when you bend sideways to pick up your briefcase. An example of rotation is when you turn around to shush someone in the movie theater. Transverse abdominis Arguably the most important but underappreciated abdominal muscle, the transverse abdominis is the deepest layer of abdominal muscle tissue. The transverse abdominis’ shape mimics that of a girdle. It originates in the back of the body near the spine, the bottom of the ribs and the top of the hip bones, and inserts along the front (anterior) center line of the body. It literally wraps around the entire abdomen. When the transverse abdominis is engaged, it compresses the abdomen, stabilizes the hips and supports the low back. It is often a challenging muscle to engage. You feel and see it best during a forced exhale. The movement of the abdominals toward the spine is evidence that the transverse abdominals are engaged. You can achieve abdominal strength and the aesthetic look you desire. And it’s not just about looking good—strong abdominal muscles are critical for overall body health and wellness.
The abdominal muscles affect posture and balance, which affects our chance of injury and the ease of everyday activities. Posture is the position of a person’s body, standing or seated, determined by the alignment of their bones and the musculature that supports that shape. Optimal posture prevents pain and potential injury. The abdominal muscles connect directly to both the spine and pelvis. Therefore, strong abdominals support optimal spinal and pelvic alignment to potentially enhance overall posture. Without the support of strong abdominals, pelvis and spinal alignment may be compromised, resulting in potential pain in the lower back and hips. Strong abdominals also support your center of gravity and enable you to do everything from sitting to standing and walking. The goal of many fitness programs is to change the way the body looks aesthetically. While this is a valid goal and a great way to motivate a healthier lifestyle, this focus on the visible stretch and tone of musculature does not always yield optimal health results. In regards to the abdominals, it is possible to strengthen the rectus abdominis to form a “six-pack” without strengthening the other abdominal muscles. If you “work” your abdominals every day—whether that be doing 100 crunches or attending a Pilates class—but aren’t achieving the strength you desire, it’s time to assess which abdominal muscles you are actually engaging. Because the transverse abdominis is the deepest layer of abdominal muscle, it must be strong for the optimal strength of the entire abdominal wall. In terms of aesthetic desires, the transverse abdominis literally trains your stomach to be flat and toned. Engaging this muscle is key to achieving flat, toned and strong abdominals. To assess how you currently use your abdominal muscles and specifically what abdominal muscles you best and most easily engage, take the basic crunch test. Knowing your current movement trends can help you achieve your goals. The Basic Crunch Test 1. Perform a set of crunches. Start supine with knees bent. Interlace fingers with the thumbs pointing down and place hands behind the head. This is start position. Inhale; prepare. Exhale; lift head and neck with gaze to the navel. Inhale; return to start position. Continue for 12 breath cycles. 2. Take note. When you crunch up, notice if the abdominals poke up toward the ceiling. After you finish the set, close your eyes and notice if you feel any pressure, discomfort, or pain in your lower back. 3. Understand your trend. If your abdominals poke up toward the ceiling, or you feel pressure, discomfort or pain in your lower back, then you are favoring the rectus abdominis to do all the work. Your transverse abdominis is essentially “on snooze.” If you want a flat stomach but your abs poke out when performing this basic crunch, you have trained the abs to poke out. All the crunches in the world will not give you the results you desire! The solution is a simple awareness technique: the empty technique. The Transverse Technique: Engage the Transverse Abdominis The Transverse Technique teaches how to engage the transverse abdominis for strong abdominals and a flat and toned stomach. This technique literally trains your stomach to be flat. For optimal results, apply this technique not just to abdominal exercises, but to every exercise in your fitness routine. Focusing on transverse abdominal engagement in every exercise you do will improve your overall form and performance and keep you injury-free. 1. Start supine with knees bent and feet grounded. Place one hand on the belly and the other hand on the ribcage. 2. Inhale; expand the belly and ribs into the hands by filling up with air. The belly should rise toward the ceiling and the ribs should open to the front, back, east and west. Exhale; engage the abdominals by drawing the belly toward the back and up toward the ribs and contract the ribs by bringing them toward center. 3. Inhale; fill the belly and ribs. Exhale; engage the abdominals and contract the ribs. Repeat for 8 breath cycles. The most common abdominal muscle injuries include strain, tear, and inflammation. There is also a common condition called diastasis recti, which affects pregnant women and newborns. Diastasis recti is when the thick band of connective tissue that separates the left and right halves of the abdominals tears.
