The following is an excerpt from the new Men’s Health Training Guide 90 Day Transformation Challenge: Para. In one volume, you get all the tools you need—information, a nutrition guide, and workouts—to build your abs in just 3 months.
One part of the workout that I always tell clients is most important to recognize right away: the body is highly integrated. Your body is connected from the top of your head to the ends of your toes. That means everything you do in your training is a team effort. Especially when working on abs, most people look at isolating the abs as a way to “target” the muscles more effectively. But if you really want to work your abs, you should do it with a full-body approach.
If you’re working on just hitting the abs, really focus on how hard you can pull those muscles. That doesn’t seem like a bad thing — until you know how to use your abs anywhere but the gym. A full-body approach allows you to fit your core workout into daily movement. The benefits extend well beyond your waist. No more back pain while running. No more slouching posture when standing around the office. No more worrying about whether your routine is working. Each core exercise used in this program connects the core to the upper body, lower body, and back. Not only that, but all burn significantly more calories than traditional isolation exercises: the more muscles you contract, the more work they do, resulting in increased calorie burn.
So how about I introduce you to the teammates that make up the abs? Let’s call them the Core Four. Your abs are made up of a number of different muscles, but the core four is probably what you picture when you think of a six pack abs.
The Core Four Ab Muscles
Abdominal muscles transverse
This thin layer of muscle is the deepest of the four and helps support the lumbar-pelvic region (lower back and hips). The primary role of the transverse abdominal muscle is to increase intra-abdominal pressure to promote midsection stability and aid in breathing, coughing, and other important movements. Take a second to lie flat on your back and place your hand on your stomach. Cough now! That contraction you feel in your stomach? That’s your transverse abs and a few other muscles at work.
Internal obliques
A layer above the transverse abdominal muscle, the internal obliques are a thin layer of muscle that spans the lateral side of the trunk between the ribs and pelvis on each side of the abdomen. They are called “obliques” because of their unusual shape. Their main task is to increase abdominal pressure. When both internal obliques contract, the upper body bends forward. When an internal oblique muscle contracts, the body bends toward the contracting side.
Alan Swipe/Stocktrek ImagesGetty Images
External obliques
The most superficial of the obliques, the external obliques, span the lateral sides of your torso with muscle fibers running downward and inward. The muscle function of the external obliques causes the trunk (shoulders to waist) to flex when contracted on both sides. When the external oblique contracts, it flexes to the contracting side and rotates the trunk to the opposite side. This is why you see people trying to twist their abs so hard. We will add many rotation exercises to your program. With every movement we make throughout the day, we are rotating in some way. These exercises will put you on the fast track to performing these movements with more power, power, and ease.
straight stomach
This long muscle strand is the most superficial of the abdominal muscles and extends from the breastbone (chest plate) to the pubic bone (bottom of the pelvis). Its main function is to flex the trunk. This muscle is interrupted by fibrous bands that create the appearance of a six pack abs, which we’ll discuss in more detail later.
Posterior abs
As I said earlier, the core is 360 degree support for the midsection of your body. So it’s not just what you see on the surface that helps keep you strong and upright. In fact, there are few muscles that we can see in the mirror. The rest lies deeper in the body. They work as hard as the muscles you can see – and they need to be exercised just as hard. The transverse abdominal muscle, for example, is one of those deep muscles that plays a huge role in our strength and movement, but it’s not one of the core visible muscles that we think about building when we work on our abs.
The posterior (back) side also has muscles that play a key role in abdominal function. Depending on where your body is strongest, these workouts rely more on preparing the muscles targeted in your routine to take the brunt of the work. If you’ve ever felt your butt, hips, or front leg get tired during your abdominal exercises, it may be your posterior muscles taking up the slack. So, let’s get an idea of what these muscles are and what role they play in the body:
Square Lumbar (QL) This is the square muscle that connects the lower rib and pelvis. The QL is responsible for the lateral flexion and extension of the lumbar spine (lower back).
Psoas major and minor: The major psoas is the primary hip flexor that works in tandem with the next muscle we’ll discuss, the ilium. The small psoas is shorter and doesn’t cross the hip with the large psoas, but both work to flex the lumbar spine.
iliacus: As part of the iliopsoas, the primary hip flexor group, the iliacus plays a primary role in pulling the leg up and, at the other end, pulling the torso down. If you’ve ever done abdominal exercises and felt a pull in your hip flexors, your ilium probably helped. That doesn’t mean you don’t work your abs; it just means you didn’t target the area you wanted.
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90 Day Men’s Health Transformation Challenge: Abs – Men’s Health Store
$24.95
Ultimately, your abs are a team of muscles that work together to stabilize your midsection. Let’s face it: your body was designed with so many muscles in this region to support you and help you stay active and strong. So give the body what it wants! This training plan will train each of these muscles in different ways over the 90 days. Some of your abs days will feel grueling, while others – at first – may leave you wondering if you’ve even worked on your abs (trust me, you did). You’ll incorporate all of these movements into a full-body approach that will make your abs stronger and more defined than when you started.
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source https://www.bisayanews.com/2022/01/23/the-core-4-ab-muscles-that-make-up-your-abdominal-musculature/
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