the abdominals

Abdominals are essential and important in a good healthy body. They can play a key role in almost every movement we make even a simple cough or sneeze. They have a bearing on the lower back, movement of our legs, shifting of the hip just to name a few. The abdominals are at the core and are located in the trunk area of the body. For athletes and trainers alike it is important to understand this muscle group. The cavity of the abdominal wall ahs no bones for support and is in fact supported entirely be the muscles located there. The three layers of muscles in the abdominal wall run in different directions to provide additional support as well as make up for the lack of skeletal support. The abdominal wall consists of four major muscles which are the external abdominal oblique, internal abdominal oblique, rectus abdominis and transversus abdominis. There are also the pyramidalis and tendinious inscriptions as well. Below I will list the origin, insertion, and intended action and notes for the four major muscles. The External Abdominal Oblique has an origin extreme and and inferior borders of ribs 5-12. An insertion of lines alba and iliac crest. An intended action of compresses abdomen, depresses ribs, flexes, bands to side, rotates spine. The inguinal ligament is a specialization of the external abdominal oblique aponeurosis; the external spermatic fascia is the external abdominal oblique muscles contribution to the coverings of the testis and spermatic cord. It is located in the outer most layers that has fibers that run anteriorly downward and toward the midline. The Internal Abdominal Oblique has an origin that is the thoracolumbar fascia, anterior 2/3 of the iliac crest, lateral 2/3 of the inguinal ligament. The insertion is the lower 3 or 4 ribs, linea alba, and pubic crest. The intended action flexes laterally bends the trunk. The anterior fibers of internal abdominal oblique course up and medially, perpendicular to the fibers of external abdominal oblique; the cremaster muscle and fascia is the internal abdominal oblique muscles contribution to the coverings of the testis and spermatic cord. In the second layer the fibers of the internal oblique muscle run posteriorly and downward. The obliques unilateral contraction of the lateral fibers of the obliques produces lateral flexion of the spinal column on that side. Trunk rotation is produced by contraction of external oblique and an internal oblique muscle on opposite sides. Bilateral contraction of the external and internal obliques compresses the abdominal cavity; these muscles are commonly activated during forced exhalation, defecation, and urination. The Rectus Abdominis origin is the superior surface of pubis around syphysis. The insertion is the inferior surfaces of costal cartilages (ribs 5-7) and xiphoid process of sternum. The intended action depresses ribs and flexes vertebral column. The rectus sheath contains rectus abdominis and is formed by the aponeuroses of external and internal oblique of transversus abdominis mm. It is a narrow, flat muscle on the anterior of the abdominal wall that flexes the vertebral column. Its fibers run vertical from the pubis to the rib cage. The Transverse Abdominis origin the lower 6 ribs, thoracolumbar fascia, anterior ¾ of the iliac crest, lateral 1/3 of inguinal ligament. The insertion is the linea alba, pubic crest and pectin of the pubis. The intended action is it compresses the abdomen. It does not contribute to the coverings of the spermatic cord and testis transversalis fascia, the deep fascia that covers the inner surface of the transversus abdominis, forms the internal spermatic fascia. Is in the deepest muscular layer of the abdominal wall. Is a this muscle with fibers that run horizontally, encircling the abdominal cavity. Contraction of this muscle compresses the abdomen. The Pyramidalis has an origin of the pubis, anterior to the rectus abdominis. The insertion is the linea alba. The intended action draws the linea alba inferiorly. The pyramidalis m. is not always present. The Tendinous Inscriptions is three transverse fibrous bands that cross the rectus abdominis. Now that we have discussed the anatomy of the abdominal wall the next question is how to train them effectively and even safely. Firstly, diet is important. It is important to eat a low saturated fat and low gl diet as to keep the fat around the mid section away. It will help not only make the abdominals look go but will make your workout more productive as well. Don think because you do abdominal work this will burn the fat, this is not true. You can improve abdominal strength but that won’t get the result you want. Also, a key in this equation is to do aerobic exercise to burn the fat as well. Also, proper movement is a key as well. This is an issue I know all to well. While playing soccer I didn’t follow this once and suffered an abdominal injury that required surgical repair and cost training time. First off NO fast ballistic movements, they should be avoided. If they are to be implemented it should be with extreme caution. Second, you can work the abs to exhaustion, but only with no weight if you use low weight, high reps 12-20 per set is adequate. Third, is best to do abdominals and obliques on alternating days. Finally, beware of machines because they can do more harm them good. For example, the crunch machine where you sit in an elevated chair and pull handles down and lift your legs to move the weight is a machine that can injure your back more then it works the abdominals. Some exercises for abdominals are crunches and vacuums and for obliques are side twists and hanging leg rises to the side. Whatever the case make sure you concentrate on form and technique. Do all abdominal and oblique exercises in a slow controlled manner. Quick movements such as jerking, lunging, and bouncing are cheating, bad technique but can also increase injury risks. Finally, be aware. Good abdominal training is like any other muscle group muscle stiffness and even a slight pain if arising are signs and should be taken as such. So it is plain to see to help and trainer or athlete it is important to understand the anatomy and workings of the abdominal wall. As well, to understand the training that accompanies. Together they can help optimize and enhance performance for all.