Abdominal Muscles

The abdominal muscles are made up of the rectus abdominis, internal oblique, external oblique and tranversus abdomnis.  These muscles from the anterior abdominal wall which protects, supports and maintains stability of the front of the abdomen and, therefore, helps maintain erect posture of the trunk.  The abdominals are important in nearly all daily activities and athletics, so it is very important to maintain their strength.

In addition, the abdominal muscles play and integral part in respiration (especially coughing and sneezing), and the help to maintain correct posture of the torso.  Since the abdominals hold up the front of the pelvis (by their attachment to the pubic bone), weakness of these muscles can result in a forward pelvic tilt, which is often the cause for lower back pain.  An excessive forward pelvic tilt can lead to a greater curvature in the lumbar region of the lower back, which causes the painful pinching of the disks that lie between the vertebrae.

A simple glance in the mirror will tell you if you are in danger of developing lower back pain.  Look at the profile, or side view, of your abdomen:  if your lower abdomen protrudes forward and your lower back curves or “sways” inward with your buttocks protruding, you may be faced with back problems later in life.  If your are concerned about your risk for lower back problems, consult a Hamilton Personal Trainer.

The most frequent abdominal injuries usually occur as a result of improper warm up or stretching before strenuous physical activity, especially weight lifting. If the muscles are not prepared properly before a lift, the incidence of injury is greatly increased.  For more information about warming up see you Hamilton Personal Trainer or Fitness Consultant.

When performing abdominal exercises, always maintain the proper pelvic tilt position to protect your back.  Since they are postural muscles, the abdominals have a large proportion of slow-twitch muscle fibers, so they can be trained for a high number of repetitions.   It is also important to distinguish between so-called “abdonimal” exercises that use primarily hip flexor muscles (which like deep in the abdomen, and attach to the lumbar spine), and those exercises that us primarily the abdominal muscles themselves.  For any exercise where the major movement involves bending at the hip, the hip flexors are the primary muscle group, with the abdominal muscles acting as stabilizers.  In order to use the abdominals as the primary muscle group, you must do exercises in which the primary movement is trunk or spine flexion which involves pulling your rib cage down towards your hips.

A strong, well-defined abdominal area can only be achieved by dombining a healthy diet (that is low in fat and has the proper amount of calories) with an exercise program that includes bot cardiovascular and abdominal training.