Abdominal Triple Threat: Twisting, Crunching, Pulling In

Many people assume we all have a muscle in our stomach area called the "abs". What they are, what they connect to and how they work - we don't really care, we just want them to be flat, tight, and sexy.

The truth is, the abdominal muscles are a bit more complex. We have several layers that all have different jobs. To work each layer, you need to know the muscles and what each one does. Keep in mind, these are the basics:

The Rectus Abdominus - the top layer, the we want to look like a six pack, the "situation".
The Rectus Abdominus makes you crunch.

Kneeling Abdominals 

External and Internal Obliques - collectively called the Obliques.
The Obliques make you twist.
(Fine print/Anatomy disclaimer: The internal and external obliques are far more complex than this - they also make you side bend and crunch as well, but for simplicity's sake, we're saying "twisting" for now). 

Twisting Roll Backs

 

 

Kneeling Spine Twist

Transverse Abdominus - the deepest layer, the "girdle" - keeps everything pulled in tight where it belongs.
The Transverse Abs make you suck in.

Long Stretch (featured in the previous post)

Ok, so here's the catch. All of these exercises actually work all of the layers, but each one has a different focus. Doing only one type of abdominal exercise will not a washboard stomach make.

So, to target all of these layers, we can't just do crunches all day long. Please don't walk around bragging that you do 1,000 crunches ever day. One, you won't make any friends, two, you're probably not doing them correctly, and three, you need more variety!

A Parting Word on Flat Abs, Definition, and Fat Reduction
Unless you are doing some serious cardiovascular exercise, and following a solid nutrition plan along with these types of exercises, you may not see too much happen in the mirror. You WILL get stronger, you WILL prevent lower back issues, but the abs you see on TV don't happen without hard work - in the gym, and in the kitchen.