Anatomy of The Six Pack Muscles The rectus abdominis is a pair of long and flat muscles that (when people refer to the six pack, this is the muscles that they are referring to), along with the external oblique, the internal oblique and the transverse abdominal muscles, form the abdominal wall. This pair of muscles lies on either side of the midline running from the ribcage above to the pelvic bone below. Each of them is enclosed in a 'rectus sheath', a fibrous covering formed by the aponeuroses or white, fibrous portions of the other abdominal muscles. The front of this muscle has three tendinous intersections to help attach it to its fibrous covering. These are horizontal lines of tendon on the surface of the muscle so that when it contracts, the muscular parts stand out in packets in between these intersections.
The first of the three intersections lies at the level of the lower border of the breast bone, the third at the level of the umbilicus or the belly button and the second midway between the two. The edge of the muscle is also well defined, this being the place where the fibrous portions of the other abdominal muscles split to enclose the rectus abdominis, forming the rectus sheath. In the midline the rectus sheaths of both sides fuse to form the linea alba or the white line. Together, these lines define the shape of this muscle and help give the six pack look when it is contracted.
The Rectus Abdominis The rectus is attached to the 5th, 6th and 7th ribs above and the pelvic bone below. So when it contracts, it helps flex or bend the vertebral column forwards. This is why the muscle is best defined when a person lies flat and tries to raise the head and shoulders from the floor. This is also why abdominal crunches and other exercises involving flexing the spine are used to strengthen the rectus muscles. These muscles also help in expiration.
Abdominal Fat In the abdominal wall, the superficial fascia or the tissue layer just below the skin contains a variable amount of fat. There is usually greater deposition of fat in the lower abdomen, around and below the level of the umbilicus. This fat layer easily hides the rectus abdominis muscles. This is why losing abdominal fat is also vital to gaining six pack abs. Abdominal Crunch So here is the answer that you have been waiting for, your layer of fat hasn't just appeared over night. It will not simply take 100 crunches, sit-ups every morning and every night. You need a carefully thought out plan. Ultimately what it will take is hard work, proper well balanced diet and functional high intensity interval training along with selected few ab strengthening exercises. Balanced diets includes plenty of fresh fruit and veg, lean meat, low GI carbohydrates (i.e, avoid white bread, white pasta, white potato, sugar, pop drinks, dairy cholocate...) and drink water. High Intensity Interval Training (H.I.I.T.) simply put are functional exercises preformed are very high intensity. This is not a walk in the park or a light jog on the treadmill. Consider this your "cardio session" if you will, with resistance training. A example of HIIT programme could consist of hill sprints and timed circuits with minimal rest done over a 30 minutes period.
Best Abdominal Exercises 1. Overhead Squat Clean and Press or Snatch the barbell overhead with very wide overhand grip. Position toes outward with wide stance. Maintain bar behind head with arms extended. Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight. Return and repeat. Keep head forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Accelerate when squatting up slowing just before full extension.
Best Abdominal Exercises 2. Kettlebell Windmill Clean and press or snatch a kettlebell overhead with one arm fully extended. Keep the kettlebell locked out and arms straight at all times and push your hip out in the direction of the kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor with your empty hand. Pause, and reverse back to the starting position. Finish the set and switch to the other arm. The kettlebell windmill exercise targets the abdominals, focusing particularly upon the obliques. It's a very popular kettlebell exercise because it develops flexibility and strength in the core muscles, shoulders and hips. It is one of the all time great exercises. Start with the kettlebell in your right hand and lie with your back on the floor. Press the kettlebell top above your chest position and keep the kettlebell locked out at all times. Bring your right leg in towards the butt and pivot to the left. With the support of your left arm roll onto your left triceps and continue rolling until your hand touches the floor. Using your left hand and right leg, drive your hips up and forward to raise yourself from the floor. Continue this motion and bring your left leg in and take your right leg forward until you are in the bottom position of a lunge. Hold yourself in this position for a second and then stand up with the kettlebell still raised in the lockout position above you. Complete the repetition by reversing the movement back down to the starting position.
Best Abdominal Exercises 3. Abdominal The Kettlebell Turkish Get-Up This is an excellent functional strength exercise that will see you raise yourself from a horizontal to vertical position whilst suspending a kettlebell overhead. It will primarily work the core body and abdominals but is an exercise which epitomises working multiple muscle groups in unison as it calls into play the quads, calves and shoulders also. 4.Hanging windshield wipers Assume a pull-ups position and bring your back horizontal with the floor. Raise your legs so the soles of your feet are facing the ceiling or the sky. Slowly lower the legs to one side, then the other, slowly moving back and forth like a windshield wiper.
Best Abdominal Exercises 5. Ring Rollouts Levels the rings so they are good few inches of the floor. Start with in a Press-up position. Brace your entire body and draw your navel into your spine. Contract your lats for shoulder stability. Extended one arm over your head and alternate the movement. Don't try to extend your arm too far to start with and if you feel tension in your lower back STOP IMMEDIATELY. This is probably due to failure in your posture. Remember to brace your entire body almost as if you are preparing for a punch to your stomach. Please note that this is a very advanced exercise and should not be by someone who has not mastered the basic plank, gym ball roll outs and wheel roll outs. This is at the top of the progression ladder.
The author Valentine Rawat is a leading highly qualified personal trainer with many clients, including professional athletes. He prefers training outside of a gym and has created may videos to help you workout effectively at home To view his professional profile and get links to his video guides visit: [http://www.fitbritz.co.uk/sports-professionals/valentine-rawat].
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