The rectus abdominus is, of course, the
superstar of the core muscles. It is the muscle that gives the 'six-pack
abs' that are featured on the cover of every fitness magazine, and the
muscle that is worked by most well-known abdominal exercises. Abdominal
crunches, leg raises, pulley crunches and roman chair sit-ups all target
the rectus abdominus. The rectus abdominus works in conjunction with the
erector spinae in the lower back to give postural stability and
strength.Located to the side of
the rectus abdominus are the external and internal oblique muscles.
These muscles run diagonally from the sides to the mid-line of the body
and adhere to the ribs. The oblique muscles are responsible for twisting
and bending of the torso and for rib movement. The obliques should be
worked in conjunction with the rectus abdominus to avoid muscle
imbalances that could lead to painful muscle tears. The oblique muscles
are best worked by any abdominal exercise that involves twisting
motions, such as side crunches or twisting leg raises.
The least known and possibly most
important of the abdominal muscles is the transverse abdominus, a sheath
of muscle that runs across the front of the stomach and acts like a
girdle to slim the overall silhouette and support the back muscles. The
transverse abdominus is worked during any posture or movement that
requires resistance to force or gravity. Yoga planks and isometric
contraction are two great moves to work this important muscle.
A complete abdominal workout does not
require a great deal of gym time, in fact, all the major abdominal
muscles can be worked during commercial breaks, or while playing on the
floor with a toddler. Taking the time to work all the abdominal muscles
will not only improve posture and appearance, it will prevent back
injury and, most importantly, enhance self-confidence.
