When I say the word abdominal muscles or ‘abs’, what does it mean to you? My guess would be mostly you might think of a muscle on the front of the body that, when exercised a lot, will resemble a rippled or ‘six pack’ effect as one might find on a lean body builder. But do you really know the whole story? How many abdominal muscles there are? Or what roles they play? Or why we need to exercise them in various ways to get all of them to be strong and healthy? If you do know, no need to read further. If you don’t, you might find this beneficial!
Let us begin with a brief list of the muscles and where they are located. I doubt you want all the specifics so we will generalize where they attach:
- The Rectus Abdominis or the classic ‘six pack’ muscle is actually a pair of muscles running vertically from the ribs that come off the sternum (ribs 5, 6 & 7) all the way down to pubic bone. They are separated by a layer of connective tissue called the Linea Alba. The word Rectus in Latin means ‘straight’.
- The External Oblique are a pair of muscles that travel diagonally from the border of the lower 8 ribs downward and inward to the Linea Alba all the way down to the Inguinal Ligament.
- The Internal Oblique, deep to the External Oblique, are fan shaped. They come off of the Inguinal Ligament and a portion of the top of your hip bone (Iliac Crest) up and inwardly towards the ribs and onto the fascia under the Rectus Abdominis.
- The Transverse Abdominis, the deepest of the group, wrap around from the back fascia, attaching to the ribs as well as the top of the hip (Iliac Crest) and Inguinal Ligament all the way to the connective tissue that surrounds the Rectus Abdominis. Most of their fibers are running horizontally and form a sort of ‘girdle’ around your waist.
There are many important functions of this group of muscles and the more you appreciate them, hopefully the more you want to work to make them strong!
Think about breathing! Optimal breathing is derived from a posture where there is optimal musculature balance. “Very weak and protruding abdominal muscles are not able to generate maximum expiratory pressures to meet increased demands of breathing brought on by exertion or illness.” (Muscles Testing and Function, Fourth Edition)
Think posture! Optimal posture is a function of strong, balanced musculature. The abdominal muscles in particular will help to keep the pelvis in the correct position which will result in enabling the vertebrae to stay stacked properly above it.
Think organ support! Strong abdominal muscles support the trunk, allow movement and hold organs in place by regulating internal abdominal pressure.
Think low back pain! Weak abdominal muscles will allow that belly to protrude, which puts additional pressure on the vertebrae in the low back, especially the facet joints that end up taking the brunt of the load. They are full of pain receptors so pressure on them will result in low back pain.
Think stability! It is this group of muscles that play a key role in supporting our trunk. Of course they work in conjunction with several other muscles to create core stability but none of those will optimally function if your abdominals are weak. Strength and balance is the key!
Think movement! You may not think about it, but you use your abdominal muscles for physical activity every day. Standing, lifting and twisting, whether it’s putting away groceries or carrying your toddler, all will require the use of your abdominal muscles. The stronger they are the easier daily life will be.
Think balance! The abdominal muscles play a key role in keeping that fall or tumble at bay. A study published online June 21, 2022, by the British Journal of Sports Medicine found that people who are unable to stand on one leg for 10 seconds in middle and later life have almost double the usual risk of premature death. Researchers evaluated the health information and balance test results of 1,700 people (ages 51 to 75, and all free of walking problems), and then followed them for seven years. During the study, 123 participants died of various causes. After taking participants’ age, underlying conditions, weight, and other factors into account, scientists determined that failing the balance test was associated with an 84% higher risk of dying within the study period, compared with passing the balance test.
As you can see from the above, having a solid core is the foundation for all activities. The stronger the abdominal musculature the better off life will be! It is through engaging this entire group in all the various movements they perform that will keep us feeling the best possible! We need to learn to not ‘tuck the butt’ under by squeezing our gluteal musculature but ‘lift’ the front of the pelvis up by using all the lower portion of the abdominal muscles. We also need to hold that pelvis in place with those lower fibers while lifting the torso up off the hips with the Rectus Abdominis and Oblique muscles. While lifting we need to then also turn the torso for mobility and long strong oblique musculature. With all of it we need to learn to lift ‘up and in’ to allow for the abdominal compression for enhancing respiration and organ support.
The more we learn to engage our abdominals properly, whether doing standing and doing floor exercises, the better they will respond to naturally support our entire body every day through every movement. Is it any wonder why I am always talking about using your abs throughout every Essentrics class?
As for that ‘six pack’, most likely, unless you are a body builder, chances you will never have one. Besides there is more and more research showing that those facial connections in between the muscle bellies of the Rectus Abdominis might not be that beneficial to be that tight! So rather than think image, think strength, health and quality of life.
Here’s to keeping all those abs happy and healthy!
Health & Nutrition Experts 