Logan Steele
The abdomen is the portion of the trunk that connects the thorax and pelvis. The abdominal wall is formed of skin, fascia, and muscle and encases the abdominal cavity and viscera. The abdominal muscles are strong bands of muscles lining the walls of the abdomen. They help hold your organs in place, support your body when it moves, and regulate internal abdominal pressure. The rectus abdominis muscle, commonly referred to as the six-pack, is the deepest of the anterolateral muscles and plays a crucial role in compressing the abdomen.
| Characteristics | Values |
|---|---|
| Number of abdominal muscles | 5 main muscles |
| Muscle that compresses the abdomen | Transversus abdominis |
| Rectus abdominis | Forms the top layer of the abdominal muscles |
| Rectus abdominis | Also known as "six-pack" |
| Rectus abdominis | Stabilises the pelvis during walking |
| Rectus abdominis | Depresses the ribs |
| Rectus abdominis | Tenses the linea alba |
| Rectus abdominis | Originates from the pubic crest and pubic symphysis |
| Rectus abdominis | Inserts into the xiphoid process of the sternum and the costal cartilage of ribs 5-7 |
| Transversus abdominis | Deepest muscle layer |
| Transversus abdominis | Works with multifidus to increase spine stability |
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What You'll Learn
Rectus abdominis compresses abdomen contents
The abdomen is the portion of the trunk that connects the thorax and pelvis. The abdominal wall, formed of skin, fascia, and muscle, encases the abdominal cavity and viscera. The abdominal wall not only contains and protects the intra-abdominal organs but can also distend, generate intrabdominal pressure, and move the vertebral column.
The rectus abdominis muscle makes up the top layer of the abdominal muscles, commonly referred to as the "six-pack." It is composed of two flat and parallel muscles separated by linea alba, a connective tissue. The rectus abdominis acts to flex the spinal column, tense the anterior wall of the abdomen, and assist in compressing the contents of the abdomen.
The rectus abdominis is enclosed within the rectus sheath, a fibrous, multilayered, and resilient compartment. The rectus sheath is a connective tissue that supports the abdominal muscles and contains two abdominal muscles: the rectus abdominis and the pyramidalis. The rectus sheath has a front (anterior) wall and a back (posterior) wall, which are extensions of the fascia that surround the other muscles in the abdomen.
The rectus abdominis plays a crucial role in core stability, working alongside other core muscles such as the transversus abdominis, erector spinae, and obliques. Together, these muscles act like a natural weight belt, protecting the lower back from injury. Weak core muscles, including the rectus abdominis, can predispose individuals to spinal problems.
In summary, the rectus abdominis muscle is a vital component of the abdominal wall, contributing to core stability and protecting the intra-abdominal organs. Its ability to tense the anterior wall of the abdomen and assist in compressing the abdominal contents demonstrates its essential role in maintaining consistent internal pressure and supporting the trunk during various movements and physiological functions.
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Transversus abdominis supports core stability
The transversus abdominis is a deep abdominal muscle and an important core muscle. It is the deepest of the anterolateral muscles. It arises from the fifth through tenth costal cartilages, lumbar fascia, iliac crest, and lateral inguinal ligament. Its fibres run transversely before becoming aponeurotic and running into the rectus sheath.
The transversus abdominis is often referred to as the "corset muscle" because it acts as a corset and is activated prior to extremity movement to increase spinal stiffness for stability. The contraction of the transversus abdominis causes compression of abdominal contents. It is important to have voluntary control over the transversus abdominis to avoid overusing your back muscles for stability and support.
The abdominal drawing in manoeuvre (ADIM), side-bridge, quadruped exercises, and plank are exercises that have been shown to activate the transversus abdominis. To perform the plank, start in a standard push-up position, except with your elbows and forearms on the floor. Keep your body in a perfectly straight line from your head down to your heels. Exhale, hollow out your belly and engage your entire core. Hold this position for as long as you can, remembering to breathe normally while keeping your abdominals engaged.
Transversus abdominis activation and timing improve following core stability training. Exercises that bend and twist your torso do not necessarily improve your ability to compress your abdomen.
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External oblique muscles enable trunk twisting
The abdomen is the portion of the trunk that connects the thorax and pelvis. The abdominal wall is formed of skin, fascia, and muscle, encasing the abdominal cavity and viscera. The abdominal muscles are strong bands of muscles lining the walls of the abdomen. They are located towards the front of the body, between the ribs and the pelvis.
The external oblique muscle is one of the five abdominal muscles. It is located superficially to the internal oblique muscle, which is closer to the skin's surface. The external oblique is the most superficial and largest of the anterolateral abdominal wall muscles. It extends from the lower half of the ribs around and down to the pelvis. The external oblique muscles cover the sides of the abdominal area, sitting on the top surface of the abdomen right below the subcutaneous fat and skin.
The external oblique muscles function bilaterally to flex the trunk and compress its contents. They also function unilaterally to laterally flex the trunk and rotate the trunk to the opposite side. For example, if the right external oblique contracts, the trunk rotates to the left. Bilateral contraction of the external oblique can cause flexion of the trunk. The external oblique muscle also provides support to nearby abdominal structures and assists in forced expiration by depressing the ribs.
The external oblique muscles, along with the internal oblique muscles, play a crucial role in enabling trunk twisting. When one side of the external oblique muscle contracts, it results in a lateral flexion of the trunk. This unilateral contraction also causes the trunk to rotate in the opposite direction. The external oblique muscles work together with the internal oblique muscles to facilitate trunk twisting.
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Internal oblique muscles contract with external obliques
The abdomen is the portion of the trunk that connects the thorax and pelvis. The abdominal wall, formed of skin, fascia, and muscle, encases the abdominal cavity and viscera. The abdominal muscles are strong bands of muscles lining the walls of the abdomen. They help hold organs in place, support the body when it moves, and protect the spine.
The internal oblique muscles are a broad, thin muscular sheet found on the lateral side of the abdomen. They lie below the external oblique muscles and just above the transverse abdominal muscles. The internal oblique muscles' fibres run perpendicular to the external oblique muscles, beginning at the thoracolumbar fascia of the lower back, the anterior of the iliac crest (upper part of the hip bone), and the lateral half of the inguinal ligament. The internal oblique muscles can function bilaterally, meaning both sides work together, or unilaterally, meaning one-sided.
The external oblique muscles are also a broad, thin muscular sheet found on the lateral side of the abdomen. They lie above the internal oblique muscles and below the transverse abdominal muscles. The external oblique muscles' fibres run perpendicular to the internal oblique muscles, beginning at the thoracolumbar fascia of the lower back, the anterior of the iliac crest (upper part of the hip bone), and the lateral half of the inguinal ligament. Like the internal oblique muscles, the external oblique muscles can function bilaterally or unilaterally.
When the internal oblique muscles contract with the external oblique muscles, they work together to stabilise the trunk. This helps keep the trunk rigid so that the hip flexors can work. For example, in the twisting motion of marichyasana C, as one twists to the right, the left side of the external oblique contracts with the right side of the internal oblique. This is known as a synergistic relationship, where both muscles work together to compress the abdomen.
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Multifidus works with transversus abdominis to protect the back
The multifidus muscle is a critical stabilizer of the lumbar spine, working in conjunction with the transversus abdominis and pelvic floor muscles to maintain spine stability. The deep fibres of the multifidus span two vertebral segments, while the longest fibres attach to the posterior superior iliac spine. This muscle plays a vital role in maintaining a healthy spine and preventing back pain.
The transversus abdominis is one of the five main abdominal muscles, which form the abdominal walls and connect the thorax and pelvis. These muscles are essential for holding internal organs in place, such as the stomach, intestines, pancreas, liver, and gallbladder. They also provide core support, help with movement, and maintain posture.
The proper functioning of the transversus abdominis is crucial for relieving low back pain. This is achieved through re-education, teaching individuals to activate this muscle correctly to engage the deepest spinal stabilizers, including the multifidus and the pelvic floor. By working together, the transversus abdominis and multifidus protect the low back during movement and restore the original, automatic function of spine stabilization.
To locate the transversus abdominis muscle contraction, individuals can place their fingertips at the front of the pelvis and slide them just inward off the bone. Correct activation can be felt by a firmness under the fingertips once the area at and below the navel is pulled inward actively. This "suck it in" maneuver is an essential step in educating the transversus abdominis and multifidus muscles to work together to protect the spine.
Furthermore, core stabilization exercises can be incorporated into daily activities to strengthen the transversus abdominis contraction. These exercises aim to integrate muscle activation with functional movement, such as adding upper or lower limb movement while holding the abdomen drawing in. By retraining the stabilising muscles of the core, individuals can improve spine stability and protect their back during various activities.
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Frequently asked questions
The rectus abdominis, along with the flat muscles, compresses the abdominal contents.
The rectus abdominis is a long, paired muscle found on either side of the midline in the abdominal wall. It is commonly referred to as the "six-pack".
The rectus abdominis flexes the spinal column, tenses the anterior abdominal wall, and stabilises the pelvis during walking.
The abdominal muscles include the external obliques, internal obliques, transversus abdominis, and pyramidalis.
The abdominal muscles work together to support the spine, allow movement, and hold organs in place by regulating internal abdominal pressure.
