Dominic Stone
The deep abdominal muscles are an important part of the human body, supporting the trunk, allowing movement, and holding organs in place. They are located between the ribcage and the pelvis at the front of the body. The abdominal muscles are made up of five pairs of muscles, with two being vertical and three flat muscles stacked on top of each other. The deepest abdominal muscle layer is the transversus abdominis, which wraps around the middle of the body, acting like a deep back brace and supporting the low back area and abdominal organs. The abdominal muscles work together with the back muscles to support the spine and protect it from injury or strain during movement or normal posture.
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What You'll Learn
Transversus Abdominis
The transversus abdominis is a deep abdominal muscle and one of the most important core muscles. It is a broad paired muscular sheet found on the lateral sides of the abdominal wall. It is the deepest muscle layer, lying beneath the internal oblique muscle.
The transversus abdominis has several origin points: the lateral one-third of the superior surface of the inguinal ligament and the associated iliac fascia; the anterior two-thirds of the inner lip of the iliac crest; the thoracolumbar fascia between the iliac crest and the 12th rib; the internal aspects of the lower six ribs and their costal cartilages. From these origin points, the transversus abdominis fibres course horizontally over the lateral abdominal wall towards the midline, oriented perpendicular to the linea alba.
The transversus abdominis is important for maintaining normal abdominal tension and increasing intra-abdominal pressure. It serves to compress and retain the contents of the abdomen, providing thoracic and pelvic stability. It also assists in exhalation, contracting during the exhalation phase of respiration to force air out of the thorax.
The transversus abdominis is vital for back and core health, helping to stabilise the trunk and protect the spine. Deficits in its function can lead to low back pain. Training this muscle can help to pull in a protruding abdomen, and it is often used as part of a core stability, Pilates or rehabilitation programme.
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Rectus Abdominis
The rectus abdominis is a long, flat muscle that extends along the entire length of the abdomen, from the rib cage to the pubic bone. It is one of the five main abdominal muscles, and it is the most well-known and visible, often referred to as the "abs" or "six-pack" muscle. This muscle is responsible for moving the body between the ribcage and pelvis, flexing the spinal column, and assisting in compressing the contents of the abdomen. It also plays a crucial role in respiration during forceful exhalation, such as after exercise.
The rectus abdominis is a paired muscle, with two long, flat, parallel muscles separated by a connective tissue called the linea alba. The linea alba further divides each rectus abdominis muscle into smaller muscle segments, creating the characteristic "six-pack" appearance commonly associated with a fit and toned abdomen. Tendinous intersections, or intersectiones tendineae, are fibrous bands that run horizontally across the rectus abdominis, dividing it into smaller muscle bellies. When the rectus abdominis is tensed, the muscle expands between each tendinous intersection.
The rectus abdominis is part of the core muscles, which include the transversus abdominis, erector spinae, and obliques. Together, these muscles act like a natural weight belt, providing stability and protecting the lower back from injury. The rectus abdominis is innervated by the thoraco-abdominal nerves, which are continuations of the T7-T11 intercostal nerves. The sensory supply to this muscle comes from the 7-12 thoracic nerves.
The blood supply to the rectus abdominis is predominantly provided by the inferior and superior epigastric arteries, along with contributions from other vessels. The thickness and volume of this muscle can vary depending on a person's level of physical activity, with athletes typically having a larger and thicker rectus abdominis compared to non-active individuals.
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External Obliques
The external oblique is one of the five main abdominal muscles. It is the largest and outermost of the three flat abdominal muscles of the lateral anterior abdomen. The external oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral, with its muscular portion occupying the side and its aponeurosis occupying the anterior wall of the abdomen. The external oblique is not usually visible due to subcutaneous fat deposits and its small size.
The external oblique muscle originates from the external surfaces of the lower eight ribs, with the upper digitations attached close to the cartilages of the corresponding ribs, the lowest attached to the apex of the cartilage of the last rib, and the intermediate ones attached to the ribs at some distance from their cartilages. The muscle fibres interdigitate with those of the serratus anterior and latissimus dorsi, forming a zig-zag oblique line on the lateral side of the thorax. From there, the muscle fibres fan out towards the midline and inferior margins of the abdomen, with the most posterior fibres coursing almost vertically and the remainder passing anteromedially.
The external oblique functions to pull the chest downwards and compress the abdominal cavity, which increases intra-abdominal pressure. It also performs ipsilateral side-bending and contralateral rotation: the right external oblique would side-bend to the right and rotate to the left, and vice versa. The external oblique muscle contributes to a variety of trunk movements, and strain or injury to the muscle can be debilitating.
The external oblique is innervated by the anterior rami of the thoracic spinal nerves T7-T12. The intercostal nerves T7-T11 supply the uppermost part of the muscle, and the subcostal nerve (T12) innervates the lower part. The muscle receives sensory innervation from the lumbar plexus, via the iliohypogastric nerve (L1). Blood supply to the upper two-thirds of the external oblique comes from the branches of the lower posterior intercostal and subcostal arteries, while the deep circumflex iliac artery supplies the inferior third of the muscle.
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Internal Obliques
The internal obliques are one of the five main abdominal muscles, the others being the pyramidalis, rectus abdominis, external obliques, and transversus abdominis. The internal obliques are a broad, thin muscular sheet found on the lateral side of the abdomen. They form one of the three layers of the lateral abdominal wall, along with the external oblique on the outer side and the transverse abdominis on the inner side.
The internal obliques are important for maintaining normal abdominal tension and increasing intra-abdominal pressure. They also help to maintain the abdominal pressure and movements of the trunk along with the other muscles. The internal obliques are accessory muscles of respiration, acting as antagonists to the diaphragm and helping to reduce the volume of the chest cavity during exhalation. When the internal obliques contract, they compress the organs of the abdomen, pushing them up into the diaphragm, which intrudes back into the chest cavity, reducing the volume of the air-filled lungs and producing an exhalation.
The internal oblique muscles flank the rectus abdominis and are located just inside the hip bones. They operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together. The internal obliques are referred to as "same-side rotators" because their contraction causes ipsilateral rotation and side-bending. They act with the external oblique muscle on the opposite side to achieve torsional movement of the trunk. For example, the right internal oblique and the left external oblique contract as the torso flexes and rotates to bring the left shoulder towards the right hip.
Weakness of the internal obliques, along with other abdominal muscles, increases the risk of abdominal hernias. A hernia occurs when an internal organ pushes through a weak spot in the muscle.
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Core strengthening exercises
The abdominal muscles are located between the ribcage and the pelvis and consist of five pairs of muscles. The deep abdominal muscles, together with the intrinsic back muscles, make up the core muscles. These muscles help to keep the body stable and balanced and protect the spine.
Plank
The plank is a full-body exercise that targets the core and also strengthens the arms, shoulders, back, glutes, and legs. To do a plank, start on all fours, with your hands below your shoulders and your knees below your hips. Straighten your legs behind you, keeping your feet hip-width apart. Tighten your core and hold this position for 10 to 30 seconds. Repeat this 3 to 5 times.
Crunches
Crunches are a classic core-strengthening exercise. To do a crunch, lie on your back with your knees bent and feet planted on the floor at hip width. Tighten your core and lift your upper back, keeping your lower back, pelvis, and feet on the floor. Slowly lower your upper back to return to the starting position. Start with 1 set of 8 to 12 reps.
Side Plank with Leg Lift
This is an advanced variation of the basic plank. Start in a plank position and lift your right knee towards your chest, keeping your back straight and hips down. Return your right leg to the starting position and lift your left knee towards your chest. Continue alternating legs. Start with 1 set of 8 to 12 reps.
Pilates
Pilates is an exercise technique traditionally used for deep-body conditioning and injury rehabilitation. It can be a great way to strengthen the core and improve stability.
Stability Ball
Also known as a fitball, Swiss ball, or exercise ball, the stability ball is an extra-large, inflatable ball designed to improve balance while targeting specific muscle groups. It can be used in a variety of ways to challenge balance, stability, and torso strength.
It is important to note that everyone's fitness level is different, and it is always recommended to consult with a qualified fitness instructor or a healthcare professional to develop a safe and effective exercise program.
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Frequently asked questions
The abdominal muscles are the muscles forming the abdominal walls, the portion of the trunk connecting the thorax and pelvis.
The deep abdominal muscles, together with the intrinsic back muscles, make up the core muscles. The deepest abdominal muscle layer is the transversus abdominis.
Transversus abdominis is the deepest muscle layer. Its main roles are to stabilise the trunk, maintain internal abdominal pressure, and protect the spine.
The other abdominal muscles are the rectus abdominis, external obliques, and internal obliques.
The abdominal muscles support the trunk, allow movement, hold organs in place, and are distensible.
