This article and video will teach you how to target every area of your abs when you train.
How to Target EVERY Area of Your Abs
Jeff from Athlean X has out together an excellent video and explanation about how to target every area of your abs when you train.
“If you want to get abs then this is the video you need to watch. Here I will break down for you everything you need to know about getting a six pack fast and how to construct your ab workouts in order to waste no time in doing so. It starts with the anatomy of the abdominal muscles and realizing that a complete core is not just the abs. You need to hit a few other key muscles if you want to get your core to look the best it can.”
“Before getting into the anatomy of the core muscles however you always need to first question the quality of your nutrition. There is nothing that is going to give you a six pack unless your body fat is low enough to show what you have worked for. Not even hours of cardio are likely helpful enough to getting you to a body fat goal low enough to reveal a shredded core. Your nutrition is and always will be paramount to getting a low body fat that is capable of showing visible abs in any light.”
“That said, back to the muscles that make up the complete step by step ab picture. You want to focus not only on the obvious rectus abdominus muscle but also realize that there are two main ways to hit it. You can influence the lower abdominal fibers more with bottom up movements that initiate the movement of the spine with the pelvis being moved towards the head. Vice versa, you can hit the upper fibres a bit more effectively when the shoulders are moved towards the pelvis.”
“Either way, exercise selection is going to matter here as well as the method in which you are performing the exercises and the equipment you use (or forget to) that will take you to another level in ab development. On that end, many people forget that the ab muscles have a contribution of type II muscle fibers as well. This means that they respond well to explosive training and can hypertrophy with the right weighted exercises.”
“Many people shy away from these thinking that it is going to give them a bulky midsection but that is not the case. Instead, it is going to help you to get blockier abs that stand out more than those that never include this type of training. Performing your reps explosively like Steelers All Pro wide receiver Antonio Brown is doing in this video is another key to getting abs that stand at attention in any light.”
“Next you need to be sure you are focusing on including exercises for your obliques and serratus. These muscles run on a diagonal angle which suggests their high importance in the rotational ab exercises that you should be doing. Many options for hitting these muscles are included in this video but just be sure you are doing some of them since you can’t overlook these when it comes to the overall picture of getting a ripped midsection.”
“The transverse abdominus is also an area that you want to focus your efforts on if you want to keep a flat belly and good muscle control of your lower abs. It is easier to activate if you understand the concept of proper breathing with your ab exercises. You want to be sure that you are exhaling or breathing out but cinching your stomach muscles down (not pushing them out) if you want to develop these muscles properly without causing your ab muscles to protrude or bloat.”
“All of these things are important when it comes to getting ripped abs, you just have to have a game plan for doing it.”
Video – How to Target EVERY Area of Your Abs
Time Stamps for the Video
2 months ago (edited)
3:30 exercises for lower abs
3:58 tip for upper abs (create back arch)
4:34 exercises for obliques
4:55 exercises for serratus
11:02 exercises with weights
5:22 rule for sequencing the exercises
7:17 tip for breathing
- Breathe out at the exertion.
- Sinch your abs as you’re breathing out.
8:59 tip for full extension of the abs.
- Tuck in a towel under lower back.
- Incorporate exercises on a ball.
- On hanging ab exercises extend your legs behind your back.
11:36 train abs explosively (include high velocity movements), don’t train abs slowly.
Learn More – How to Target EVERY Area of Your Abs
Muscles of the Core – How to Target EVERY Area of Your Abs
The core muscles are the powerhouse of your body. They help stabilize and protect the spine, which is crucial for sports and daily activities. The core muscles also help with movement and provide power for movements like throwing a ball or kicking a football. And because the core helps you stand up straight and stay balanced, it’s important to strengthen all those muscles that make up your core!
Most people think of the core as just the abdominal muscles, but it’s actually a complex system involving many muscle groups.
The core is an important region of the body, as it’s responsible for providing stability, strength and support.
People often think of the core as just their abs, but in reality it’s actually much more than that.
The core muscles are made up of several different groups that work together to provide balance and strength throughout your entire body. These other groups include:
- The back
- The hips and pelvis
- The stomach muscles (rectus abdominis)
The core stabilizes and protects the lumbar spine.
The core is the powerhouse of your body. It’s made up of many muscles, including those in your abdomen and back. The core helps you with posture and balance, breathing and movement.
The muscles in the core help keep your spine stable and protect it from injury (think about how important it is for someone to have a strong core when doing activities like lifting heavy things). With proper training, these muscles can become extremely strong, which is why so many fitness enthusiasts focus on building them up through exercises such as sit-ups or crunches.
The core is more than just abdominal muscles
In fact, the muscles that make up your core are more like three layers with different functions and orientations. The deepest layer is transverse abdominis (TA), also called an internal girdle muscle because it wraps around your torso like a belt.
It’s what you use to suck in your gut when someone takes a photo of you from the side. The next layer is external oblique (EO), which runs diagonally across your abdomen from side to side.
Finally, there’s internal oblique (IO)—it’s responsible for forming that “corset” effect around your waistline and assists in tilting your pelvis forwards or backwards as needed during everyday activities such as walking or running.
How to Target EVERY Area of Your Abs – Transverse Abdominis
The transverse abdominis is a muscle that wraps around the trunk, and it is the deepest of the abdominal muscles.
It is also known as a “corset muscle” because of its ability to compress your abdomen and protect your internal organs.
The transverse abdominis helps you stabilize your spine and pelvis during movement, such as running or jumping. It also helps you breathe deeply by compressing the abdomen and aiding in exhalation.
How to Target EVERY Area of Your Abs – Internal Oblique
The internal oblique is a muscle of the abdomen, and it originates in the lower six ribs and the aponeurosis of the external oblique muscle. It inserts into the linea alba, which is a thickened tendinous intersection of the abdominal muscles.
The internal oblique is responsible for lateral flexion (bending) of your torso during movement or exercise. When you perform an exercise like twisting sit-ups or crunches, you are using this muscle to twist your body from side-to-side as well as up and down. In addition to twisting movements, this muscle also helps support your spine by helping to compress it when bending forward or back at an angle through its connection with bone tissue at each end: Its origin on ribcage bones contributes compression power while its insertion along connective tissue supports extension actions such as standing upright while walking or running quickly down stairs without falling over backward thanks to falling momentum!
How to Target EVERY Area of Your Abs – External Oblique
The external oblique is located on the side of your body and helps with side bending, rotation and flexion.
Side bending: The external oblique is responsible for moving your upper half of your body to one side while keeping the lower half still.
How to Target EVERY Area of Your Abs – Rectus Abdominis
The rectus abdominis is a long, flat muscle that runs vertically along the front of the abdomen. It’s the main muscle of the anterior abdominal wall and originates at the pubic bone and runs down to the bottom of your sternum (your breastbone). The rectus abdominis is responsible for flexing your spine forward, which you do when you bend over or reach down to pick something up off the floor.
The transverse abdominis is located under your rectus abodominis, and it wraps around like a belt from one side of your abdomen to another. Its job is to compress your internal organs so they don’t move when you twist or turn in everyday activities like climbing stairs or picking up items from low surfaces.
How to Target EVERY Area of Your Abs – Psoas major
The psoas major originates on the lumbar vertebrae, sacrum, and pubic symphysis. It then inserts into the lesser trochanter of the femur.
In order to understand its function in relation to other muscles of the core that are discussed here, it is important to know where it is located anatomically.
The psoas major muscle lies in front of the lumbar spine and deep within each side of your abdomen. As such, it can become involved with other parts of your anatomy such as your ribs or kidneys if there is an injury or trauma sustained at any point along its course through your body. In addition, because this muscle supports both sides at once (or bilaterally), there are also some actions which involve pulling down on one side while pushing up on another – much like when using two hands during manual labor tasks such as lifting heavy objects off ground level so that they can be placed somewhere else nearby (like a shelf).
How to Target EVERY Area of Your Abs – Psoas minor
The psoas minor is a small muscle that attaches to the lumbar vertebrae, and assists in stabilizing the pelvis. It’s not as important as some of the other core muscles because it isn’t visible from the outside.
The psoas major and iliacus attach to the femur and tibia, while their counterparts connect to the sacrum (the part of your spine that connects with your pelvis). These four muscles make up what’s known as your hip flexors: they pull on these areas to lift your leg or bend over at your waist.
How to Target EVERY Area of Your Abs – Iliacus
The iliacus is a muscle in the hip region. It is a muscle of the pelvic floor that also contributes to lifting the thigh.
The iliacus originates from the inner surface of the ilium, which runs along the front of your pelvis and sits just below your lumbar spine (lower back). From there, it travels down across several muscles before descending toward its insertion on top of your femur (thigh bone). At this point, it forms part of what’s called “the inner quadratus femoris,” or “inner quads.” The other two parts are collectively called “outer quads.”
All the muscles of the core
There are two major muscle groups that make up the core:
- The transverse abdominis, internal oblique, external oblique and rectus abdominis (the six-pack)
- The psoas major and psoas minor muscles in your lower back.
Conclusion – How to Target EVERY Area of Your Abs
In summary, the core is a complex system of muscles that play important roles in stabilizing and protecting your spine. However, it’s not just your abdominal muscles. Your transverse abdominis is an internal muscle that wraps around your torso from front to back; if you’re looking for an effective way to strengthen this muscle group, try doing these exercises!