Where Are Your Abs located?

Date: May 02nd, 2020

Where are your abs located?

Have you been assured that the design and toning class will work on your lower abdominal muscles? Too bad, because these muscles just don't exist. What muscles are in the stomach and what can be done to strengthen them anyway?

In brief.

  1. Forget everything they said about the lower abdominal muscles. They really do not exist. The structure of the abdominal muscles is different, and slightly more complex.
  2. To strengthen the abdominal muscles, it is advisable to work with different types of abdominal crunches, which strengthen the muscles in all abdominal areas.
  3. The lower abdomen is notorious for being a convenient place for fat accumulation. To get rid of it is important to combine proper training with a healthy diet.

There are those who dream of “cubes”, there are those who just want to succeed in holding it inside, and everyone faces the challenge of developing abs. Many of us are sensitive to our soft stomachs, and rightly so.

There is too much fitness talk about lower abdominal workouts and upper abdominal workouts. First of all, you should stop and ask if there is really a division of the abdominal muscles into the upper and lower parts, as there is in the chest, for example.

So, what's the story with the upper abdomen and lower abdomen?

It is time and place to say, unequivocally, that there is no such animal. The abdominal muscles do divide into four muscle groups, but none are lower or upper.

Where does this erroneous division come from?

On the face, there seems to be a pretty significant difference between the upper and lower abdomen. The downside is considered to be not very flattering. But the reason is not muscular, but fat.

Fat accumulates first in the lower abdomen and then rises to the top (depending on the level of overweight). The lower abdomen will always be wider than the upper part. What to do! It is one of the favorite places for fat to settle.

Even when tinned, the fat in the lower abdomen often seems to hold firm and refuses to go away. This is where the need to work on the lower abdomen or the so-called "lower abdomen" (one last time someone uses this wrong phrase).

As with any industry, even in the fitness and sports world, we exploit our weaknesses and lack of knowledge - and we know exactly what we want to hear.

This is what sometimes happens in the design and toning lessons offered by exercises that should remove the fat from the lower abdomen. No matter if they do it because it is familiar or incomprehensible - those who promise to work only on these muscles mislead the masses: as there is no lower muscle in the abdomen, so are no exercises for a muscle that does not exist.

Which abdominal muscles do exist?

The abdominal muscles are divided into four groups. The visible outer part is located in the center of the abdomen, from bottom to top, and is called the straight abdominal muscle (Rectus Abdominis) or its more coveted name: cubes. The movement that this muscle performs is a spinal flexion or a flexion of the torso and if you insist on a flexion. The muscle is located throughout the abdomen from the beginning of the breast bone to the pelvic bones.

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The outer side of the abdomen is the external oblique muscle. The movement that this muscle performs is also a straight abdominal flexion, more precisely a flexion of the torso, and a diagonal unilateral work. For example, a right-left turn toward the left will shrink the right-hand side of an external diagonal. The muscle is located on the side of the abdomen along the ribs.

The inner side of the abdomen is called the Internal Oblique, and as it is, it is more internal i.e. deeper. It is also located along the lower ribs. This muscle is also mobilized in the straight abdomen and in unilateral work. Rotating the right leg in the right direction will contract the right side of this muscle (just the opposite of the external oblique).

The last muscle in the abdominal muscle group is the wide abdominal muscle (Transversus Abdominis). The actions he performs are to increase the intra-abdominal pressure, maintaining the abdominal organs, and stabilizing the lumbar spine (strongly linked and affecting posture). Trendily the deeper the muscle, its role is less movement and more stable.

All of these muscles are arranged so that the straight (cubes) abs are wrapped by the rest of the muscles. In the front, the outer and inner diagonals are wrapped around them, and behind them are the inner diagonals and the broad abdominal muscle.

You broke my teeth. What to do with the muscles?

Stomach crunches, of all kinds. When done straight-up - bring the two elbows to both knees, the first three layers of the abdominal muscles work together.

When doing crunches to the side - lift the right elbow toward the left knee, work on the right outer diagonals, and left inner diagonals, and when you change sides, work on those on the opposite side.

Bending of up to 30 degrees abs works dynamically. That is, shrinking in ascension and lengthening in decline. Over 30 degrees are static workers. That is, contracting as long as the operation continues.

Bends can be done up to bends and only up to 30 degrees. In any case of disconnection that the amount and flexion of the abdominal muscles will work. This means that even those who cannot rise high and do not feel fit should not be disappointed, the action still works well on the abdominal muscles.

And what about the fat in the lower abdomen?

When talking about working on "lower abdomen" (well, now! Last time I say!) The intention is to work from the bottom up - lifting your knees to your chest, turning your pelvis backward, lifting your legs from the bottom up and so on. The abdominal muscles work as stabilizers, which means working hard in static and constantly contracting. The muscles that are active in these exercises are hip/hip flexors.

 

Static work on the abdominal muscles is very important and also contributes to strengthening and developing the abs. They are key players in-body stabilization, and static exercise will continuously improve muscle resistance to effort.

It is important to know that exercises, although important, do not work on the lower abdomen or lower abdomen. Anyone who says he feels the bottom is wrong and may have let himself be aware that the exercise only activates the lower part, and so does anyone who feels only the upper part in the straight abdomen.

What has given the bottom of his belly his dubious glory is the layer of fat that envelops him. The abdominal appearance is affected by strong muscles, but no less (and even slightly more) by the body fat percentage and the fat tissue that surrounds the muscles. It can be disposed of with a combination of dietary and aerobic exercises such as walking, running, cycling, cross-trainer or elliptical training, and swimming.

Always remember: If we don't peel off the layer of fat, we won't be able to see the abs hidden beneath it. Abdominal exercises alone will not go away. And belly fat can be dangerous to health, so be sure to keep yourself, adopt healthy living habits, and don't let the promises of wonder work on you.

Have you read? Good, Don't tear yourself away!

Just before you start exercising, it is important to adapt it to your health - so you can do just fine. Don't overload yourself with the beginning, and be sure to consult a physician before you begin, and especially before you sign up for a gym. Good luck!