Ab Exercises - Videos & Description
# Barbell Ab Rollouts
# Cable Crunch
# Decline Situp
# Dumbbell Side Bends
# Floor Crunch
# Hanging Knee Raise
# Hanging Leg Raise
# Jack Knife
# Leg Lifts on Bench
# Lying Knee Raise
# Roman Chair Knee Raise
# Twisting Cable Crunch
# Twisting Crunch
# Weighted Situps
# Wood Chop
The transversus abdominis muscle is flat and triangular, with its fibers running horizontally. It lies between the inner oblique and the underlying transversalis fascia. It originates from Poupart's ligament, the inner lip of the ilium, the lumbar fascia and the inner surface of the cartilages of the six lower ribs. It inserts into the linea alba behind the rectus abdominis.
The rectus abdominis muscles are long and flat. The muscle is crossed by three tendinous intersections called the linae transversae. The rectus abdominis is enclosed in a thick sheath formed, as described above, by fibers from each of the three muscles of the lateral abdominal wall. They originate at the pubis bone, run up the abdomen on either side of the linea alba, and insert into the cartilages of the fifth, sixth, and seventh ribs.
The pyramidalis muscle is small and triangular. It is located in the lower abdomen in front of the rectus abdominis. || It originates at the pubic bone and is inserted into the linea alba half way up to the umbilicus.
The abdominal muscles have different important functions. They provide movement and support to the trunk and assist in the breathing process. Moreover, these muscles serve as protection for the inner organs. Furthermore, together with the back muscles they provide postural support and are important in defining the form.
The transverse abdominus muscle is the deepest muscle, therefore, it cannot be touched from the outside. It can greatly affect the body posture. The internal obliques are also deep and also affect body posture. Both of them are involved in rotation and lateral flexion of the spine and are used to bend and support the spine from the front. The external obliques are more superficial and they are also involved in rotation and lateral flexion of the spine. Also they stabilize the spine when upright. The rectus abdominus muscle is the most superficial abdominal muscle. It is the muscle that very fit people develop into the 6-pack ab look. The rectus abdominals' function is to bend one's back forward. The main work of the abdominal muscles is to bend the spine forward when contracting coencentrically.
Being a key element to support the spine and contribute to a good posture, it is important to properly exercise the abdominal muscles together with the back muscles as when weak or overly tight they can suffer painful spasms as well as injuries. When properly exercised, these muscles contribute to improve posture and balance, reduce the likelihood of back pain episodes, reduce the severity of back pain, protect against injury by responding efficiently to stresses, help avoid some back surgeries, and help healing from a back problem or after spine surgery. Also, when strengthened, the abdominal muscles provide flexibility as well.
The abdominal muscles can be worked out by practicing disciplines of general body strength such as Pilates, yoga, Tai Chi, and jogging among others. There are also specific routines to target each of these muscles.