Abdominal Muscles

   

I feel like this is my first real blog!  One of six, of my final exam questions completed.  I hope this is complete enough for ISSA.  If you want to know more about abdominal muscles, read on!  

ISSA Final Exam Question 2

List and describe the function of each of the muscles that compose the abdominal wall. How would you train each of these muscles in order to optimize function?

 

     The muscles that compose the abdominal wall are the rectus and transversus  abdominis , and the external and internal oblique muscles.

     The rectus abdominis, meaning straight and of the abdomen, is the muscle that runs down the anterior of the abdomen and is divided into segments by the linea alba and the horizontal tendinous.  This division creates the look of a “6 pack” when the rectus abdominis is developed.  The function of the rectus abdominis is to depress the ribs and flex the vertebral column or when the pelvis is fixed, it draws the thorax downward and bends the spine forward.  When the thorax is fixed, it elevates the pelvis.

     According to thttp://sportsmedicine.about.com/od/abdominalcorestrength1/qt/Bicycle_Crunch.htm “The Bicycle Crunch is the best ab exercised according to research done to uncover the best exercises you can do to activate the rectus abdominus.”   Other exercises to activate the rectus abdominis are standard crunch, reverse crunch, bent knees situps, inclined bench situps, leg raises, captain’s chair leg raises, machine crunches, dumbbell side bends, low pulley side bends and roman chair side bends.   

     The transversus abdominis  is the deepest abdominal muscle.  It runs horizontal to the rectus abdominis and supports the internal structures and organs of the abdomen.  This muscle does not help to move the spine or pelvis but it helps to stabilize and used for breathing, urination, defecation and childbirth.  The best exercises to develop this muscle according to Paul Rogers in his article, “How to Train the Abdominal Muscles”, is to hollow out or suck in the stomach. 

     The external oblique and internal oblique muscles run along the sides of the abdomen.  Their action is to compresses the abdomen, depress the ribs, flex, bend to the side or rotate the spine.  It was interesting to note that the external oblique muscles are activated by every exercise that activates the rectus abdominis.  The internal oblique muscles are activated by the standard crunch, reverse crunch, bicycle maneuver, and side bends.  The oblique muscles are activated using any exercise that requires stabilization.  According to Paul Roger’s article, “How to Train the Abdominal Muscles”, “the obliques get a good workout as they automatically try to stabilize your position.”

 According to the Hyperstrike Exercise Videos, “The most efficient method for getting great looking abs is to keep a low-fat diet, exercise regularly and maintain a low body fat percentage.”

Works Cited

http://weighttraining.about.com/od/techniquesandstrategies/a/abs_exercises.htm

http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/Bicycle_Crunch.htm

Fitness: The Complete Guide, Official Text for ISSA’s Certified Fitness Trainer Program

Peck, Stephen Rogers.  Atlas of Human Anatomy for the Artist.  Oxford Publishing Press, New York 1979.