The abdominals are composed of several muscles: the Rectus Abdominus, Transverse Abdominus, and the External and Internal Obliques. Here is a quick crash course in the anatomy of your abs.
Rectus Abdominus. This muscle runs down the middle of your stomach area, and functions to bring your rib cage closer to your pelvis. It is your six-pack muscle, and what most people think of as their abs.
Transverse Abdominus. This muscle acts as a natural weight belt, keeping your insides in. This muscle is essential for trunk stability and runs underneath Rectus Abdominus muscle
External and Internal Obliques. These located on the side of Rectus Abdominus and work to rotate the torso and stabilize the abdomen.
Follow this four abdominal regions workout 2 or 3 days a week, 15-20 repetitions each. Be sure to include other strength training and aerobic exercises along with proper diet to cut through abdominal fat that might be keeping you from achieving washboard abs.
Upper Abs
TOE TOUCH
Use your upper abs to raise your rib cage toward your pelvis, lift your shoulder blades off the floor, and reach toward your toes.
Lower Abs
BENT-KNEE RAISE
Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position.
PULSE-UP
Pull your navel inward, and flex your glutes as you lift your hips just a few inches off the floor.
RAISED KNEE-IN
Keeping your lower back against the floor, lift your left knee toward your chest. Hold, then straighten your left leg to the starting position and repeat with your right leg.
Obliques
SIDE JACKKNIFE
Raise your torso off the floor, with your left forearm on the floor for balance.
OBLIQUE V-UP
Keeping your legs together, lift them off the floor as your raise your top elbow toward your hip.
Transverse Abdominis
PLANK
Your body should form a straight line from your shoulders to your ankles. Hold for 30 seconds.
SIDE BRIDGE
Pull your abs in as far as you can, and hold for 30 seconds.
