Made up of three major musclesMade up of three major muscles

Transversus abdominisTransversus abdominis It is a the innermost muscle. It is a It is a the innermost muscle. It is a

flat muscle that is immediately flat muscle that is immediately between the Rectus Abdominis.between the Rectus Abdominis.

Rectus abdominis Rectus abdominis Is contained in the rectus sheath, Is contained in the rectus sheath,

they are also long and flat like the they are also long and flat like the Transversus abdominis, they are Transversus abdominis, they are commonly known as the six packcommonly known as the six pack

PyramidalisPyramidalis Is a small triangular muscle that is Is a small triangular muscle that is

contained within the rectus sheath. It contained within the rectus sheath. It is anterior of the Rectus abdominis.is anterior of the Rectus abdominis.

ObliquesObliques

FunctionFunction Pulls the chest downwards and compresses Pulls the chest downwards and compresses

the abdominal cavity. It also has limited the abdominal cavity. It also has limited actions in both flexion and rotation of actions in both flexion and rotation of the vertebral column. One side of the the vertebral column. One side of the obliques contracting can create lateral obliques contracting can create lateral flexion. It also contributes in compression of flexion. It also contributes in compression of abdomen. abdomen.

Transverse AbdominisTransverse Abdominis Origin- Iliac Crest, RibsOrigin- Iliac Crest, Ribs Insertion- PubisInsertion- Pubis

Rectus AbdominisRectus Abdominis Origin-PubisOrigin-Pubis Insertion- Cartilage of the 6Insertion- Cartilage of the 6thth

and 7and 7thth rib rib

PyramidalisPyramidalis Origin- Pubic CrestOrigin- Pubic Crest Insertion-Linea AlbaInsertion-Linea Alba

ObliquesObliques Origin Origin External surfaces of ribs 5-12External surfaces of ribs 5-12

InsertInsert Anterior iliac crestAnterior iliac crest

Transverse AbdominisTransverse Abdominis The primary function of the Transverse Abdominis is to The primary function of the Transverse Abdominis is to

compress the ribs and viscera, which provides stability. compress the ribs and viscera, which provides stability. It’s function is a stabilizer as with most abdominal It’s function is a stabilizer as with most abdominal muscles.muscles.

Rectus AbdominisRectus Abdominis The primary function of the Rectus Abdominis is to help The primary function of the Rectus Abdominis is to help

with posture by flexing the lumbar spine. It also assists with posture by flexing the lumbar spine. It also assists in breathing during exercise.in breathing during exercise.

PyramidalisPyramidalis The primary function of the Pyramidalis muscles are to The primary function of the Pyramidalis muscles are to

tense the Linea Alba while contracting. The Linea alba tense the Linea Alba while contracting. The Linea alba is the line that separates the muscles of the Rectus is the line that separates the muscles of the Rectus AbdominisAbdominis

The most common injury to the The most common injury to the abdomen is strains and pulled abdomen is strains and pulled muscles. The muscle pulls are from muscles. The muscle pulls are from lifting too much weight to soon, not lifting too much weight to soon, not warming up properly, or using warming up properly, or using improper technique. Abdominal improper technique. Abdominal strains tend to be very painful, strains tend to be very painful, because you use your abdominals because you use your abdominals to stabilize while sitting or to stabilize while sitting or standings so it can cause standings so it can cause discomfort during simple activities.discomfort during simple activities.

Abdominal strains are graded from Abdominal strains are graded from 1 to 3 in terms of severity 1 being 1 to 3 in terms of severity 1 being mild and 3 being extreme mild and 3 being extreme discomfort.discomfort.

Lift the proper amount Lift the proper amount of weightof weight

Use correct lifting Use correct lifting techniquetechnique

Stretch and warm-up Stretch and warm-up the muscles before use.the muscles before use.

Different Forms of Crunches targeting specific muscle groupsDifferent Forms of Crunches targeting specific muscle groups (upper Rectus Abdominus – also Obliques if rotation is included)(upper Rectus Abdominus – also Obliques if rotation is included)

Machine CrunchMachine Crunch (upper Rectus Abdominus) (upper Rectus Abdominus)

Exercise ball crunchesExercise ball crunches (Transversus Abdominus and Rectus (Transversus Abdominus and Rectus Abdominus – also Obliques if rotation is included)Abdominus – also Obliques if rotation is included)

Reverse crunchesReverse crunches (lower Rectus Abdominus) (lower Rectus Abdominus)

Roman Chair – Leg and Knee LiftRoman Chair – Leg and Knee Lift (lower Rectus Abdominus – (lower Rectus Abdominus – also Obliques if rotation is included)also Obliques if rotation is included)

Plank / BridgePlank / Bridge – Transversus Abdominus – Transversus Abdominus

Roman ChairRoman Chair Knee Raises and Leg RaisesKnee Raises and Leg Raises

Plank / BridgePlank / Bridge