The Power Within: How Your Abs Work and Why They Matter

The abdominals are a group of muscles that play a crucial role in maintaining correct posture, fluid movements, and stability of the torso and pelvis to prevent unleashing excessive force on the spine. Beyond aesthetics, a strong abdominal area contributes to improve your health and physical performance.

But, where are the abs? What are their main functions? How can you strengthen them and keep them flexible? In this post we will talk about all this and towards the end I will list some basic exercises and stretches to strengthen and make each of them more flexible.

Before delving into the topic, it is necessary to clarify that when people talk about exercising the “core”, they normally refer to the abdominal muscles that we refer to in this note; however, you must understand that the core of the human body is made up of several other muscles, among which we can name the iliopsoas, the erectors, the pelvic floor muscles, and even the glutes, among others.

The Engine of Movement: Basic Anatomy of the Abdominal Muscles

The abdominal region is made up of a group of four main muscles:

• Rectus abdominis

• External obliques

• Internal obliques

• Transverse abdominis

Each of these muscles performs a different function and, when combined, provide support for almost all movements of the torso:

1. Rectus abdominis

Location: The rectus abdominis is a long, flat muscle that runs vertically along the front of the abdomen and is separated into two halves by the linea alba. It extends from the pubic bone to the sternum of the chest. This muscle is what forms the “six-pack” or “chocolate bar” appearance in individuals with well-defined lean musculature. The appearance of the “six packs” is due to the muscle being crossed horizontally by three or more fibrous bands known as tendon intersections.

Function: The main function of the rectus abdominis is to flex the spine, bringing the front of the rib cage closer to the pelvis. This action is essential in movements such as sitting from a lying position or performing crunches.

2. External obliques

Location: The external obliques are on each side of the rectus abdominis and extend diagonally from the 5th to 12th ribs to the pelvis, where they insert on the top of the hip and pubic tubercle. These muscles are visible on the side of the torso.

Function: The external obliques are responsible for rotation and lateral flexion of the torso. They also play a role in stabilizing the spine during movement, particularly during rotational movements, and assisting the rectus abdominis in flexing the trunk.

3. Internal obliques

Location: Located below the external obliques, the fibers of the internal obliques run diagonally in the opposite direction to the external obliques. They originate from the inguinal ligament, iliac crest, and thoracolumbar fascia and insert into the last four ribs, the aponeurosis of the linea alba, and the pubic crest.

Function: The internal obliques help with rotation and lateral flexion of the trunk. Together with the external obliques, they provide stability to the spine and pelvis, allowing movements that involve twisting and flexion. In addition, they are essential to maintain abdominal pressure, acting as antagonists of the diaphragm in the breathing process, reducing the volume of the chest and abdominal cavities during exhalation.

4. Transversus abdominis

Location: The transversus abdominis (TVA) is the deepest of the abdominal muscles and wraps around the torso like a corset. It is located below the internal obliques and is often described as the body's "natural weight belt." It originates from the 7th to 12th ribs, the thoracolumbar fascia, and the iliac crest, and inserts into the linea alba, the aponeurosis of the internal obliques, and the pubic crest.

Function: The main function of the TVA is to provide stability and support to the spine and pelvis. It acts as a stabilizer, keeping internal organs in place and helping to protect the lower back during movement.

Abs-olutely Essential: How Core Muscles Impact Your Entire Body and Play and Essential Role in your Movements

Having strong abdominal muscles is essential for several reasons:

Postural support: Strong abs help maintain proper posture by supporting the spine and pelvis. A strong core prevents slouching and helps distribute weight evenly throughout the body, reducing the risk of back pain.

Balance and stability: The abdominal muscles play a critical role in stabilizing the body, especially during movement. A strong core improves balance, coordination and athletic performance.

Injury Prevention: Weak abdominal muscles can lead to poor posture and improper movement patterns, which can lead to strain and injury, especially in the lower back. A strong abdominal region helps absorb impact on the spine and pelvis, thus protecting the body during physical activity.

Improved functional movements: Everyday activities such as lifting, bending, twisting, and even sitting in a chair or getting out of bed require abdominal strength. Strengthening your abdominal muscles ensures that you can perform these movements more efficiently and without risk of injury.

Aesthetics: Having strong abdominal muscles can contribute to a slimmer, more toned physique. Developing abdominal muscle definition improves physical appearance and self-confidence.

And Now… the Painful Part:

Exercises to strengthen abdominal muscles

To strengthen each of the abdominal muscles, a combination of exercises aimed at different regions of the core is necessary, although some exercises such as the plank are effective for all four abdominals. Here I present the most basic ones, among dozens of other exercises and variations that strengthen the abdominal area:

1. Rectus abdominis

Exercise: abdominal crunches. Also: V up - Plank - Supine leg lifts – Mountain climbers - Swiss ball Jackknife and Pikes – Ab roll-outs.

2. External and Internal obliques

Exercise: Side plank. Also: Side plank with reach under - Reverse cross woodchops – Spiderman crunches – Cross mountain climbers - Russian Twists – Hanging knee cross crunches – Bird dog – Bicycle crunches – Leg circles – Leg wipers - Heel reach (penguins)

3. Transversus abdominis

Exercise: Posterior pelvic tilt. Also: Plank - Shoulder tap plank - Bird dog – Dead bug – Boat pose / Boat crunches – Leg circles

Postures to stretch the abdominal muscles

Stretching your abdominal muscles is equally important to maintain flexibility and prevent muscle strain. Here I list just one of the many basic but effective stretches for each of them:

1. Rectus abdominis

Stretch: cobra pose

2. External and internal obliques

Stretch: Standing, seated or supine lateral bend

3. Transversus abdominis

Stretch: child's pose (static) or cat-cow (dynamic)

Key Takeaways

As mentioned above, beyond looking physically good, strong abdominal muscles are vital for overall health, posture, injury prevention, and movement efficiency. Of course, showing off a powerful six pack on the beach or swimming pool doesn’t feel bad either. The core muscles are an integral part of almost all movements and contribute to improving flexibility and strength, in addition to being essential for balance and fall prevention, something essential especially for older adults.

Regularly incorporating exercises such as crunches, planks and side planks, along with stretching postures, can significantly improve abdominal strength and flexibility, leading to better physical performance and overall well-being.