The Abdomen
Abdominal Fitness Exercises
1.
Abdominal exercises help to strengthen your midsection and support
your back.
The U.S. Navy's Pre-Entry Physical Training Program advises performing curl ups to
increase abdominal strength and endurance. The program states that abdominal
endurance is an "important predictor in low-back injury." Strong abdominal muscles
support your internal organs, contribute to good posture and act as a natural girdle to keep
the midsection firm. The abdominal muscles provide core strength. They contribute to
stability and power in sports and work activities.
Draw-In
Harvard University Medical School advises practicing a technique called "draw-in,"
comparative to bracing for a punch. This involves contracting the abdominal muscles by
pulling them inward. Practicing with one hand on your belly if you're unfamiliar with
controlling abdominal muscles. This move involves tucking your tailbone so your lower
back is flat, while sitting, standing or lying down. Contracting your abdominal muscles as
though trying to pull your navel toward your spine helps to strengthen the muscles. Hold
each contraction for 10 seconds. This exercise provides the foundation for other
abdominal exercises and makes a good starting point for an abdominal training program.
Curl-Up
The sit-up, once the staple exercise of abdominal training, can cause excessive strain on
the lower back. The U.S. Navy uses the curl-up in its training program, a safer technique
for training the abdominal muscles.
The curl-up starts with the knees raised 90 degrees to keep the lower back flat. It's
important to contract the abdominal muscles while curling up from the floor, raising the
back from the mat. The Navy advises raising the shoulders only 30 degrees to achieve a
safe curl-up. Crossing the arms on the chest reduces the risk of pulling on the neck during
the exercise.
Plank
The plank trains the entire core and requires balance and upper body strength to perform. The
plank requires resting your weight on your forearms and toes while stretched out facedown
on a mat. It's important to hold the body in a straight line, without sagging, and to keep the
abdominal muscles contracted to support the back. The movement begins from a prone
position, and requires pushing up into the forearms and toes and holding the plank pose for
half a minute. With practice, and as strength develops, you'll be able to hold the pose longer.
Bicycle
The bicycle is a classic exercise many people learn as children. This exercise starts with lying
flat on the floor and raising your legs at a 45-degree angle from the hips. The movement
brings one elbow to the opposite knee and then the other elbow to the other knee, mimicking
the pedaling motion on a bicycle. Your fingers hold the back of the neck lightly. The
shoulder blades lift up from the mat and the abdominal muscles must remain contracted
throughout the exercise. It's important to refrain from putting pressure on the neck. As with
other exercises, it's most effective to start with as many repetitions as you're able to complete
in proper form without strain. Gradually increase the number of repetitions you accomplish.
Abdomin Facts
In vertebrates such as mammals the abdomen (belly) constitutes the part of the body
between the thorax (chest) and pelvis. The region enclosed by the abdomen is termed the
abdominal cavity. In arthropods it is the most distal section of the body which lies behind the
thorax or cephalothorax.[1][2]
Human abdomen
Anatomy of the human abdomen.
Functionally, the human abdomen is where most of the alimentary tract is placed and so most of
the absorption and digestion of food occurs here. The alimentary tract in the abdomen consists of
the lower esophagus, the stomach, the duodenum, the jejunum, ileum, the cecum and the
appendix, the ascending, transverse and descending colons, the sigmoid colon and the rectum.
Other vital organs inside the abdomen include the liver, the kidneys, the pancreas and the spleen.
The abdominal wall is split into the posterior (back), lateral (sides), and anterior (front) walls.
Muscles
The transversus abdominis muscle is flat and triangular, with its fibers running horizontally. It
lies between the inner oblique and the underlying transversalis fascia. It originates from
Poupart's ligament, the inner lip of the ilium, the lumbar fascia and the inner surface of the
cartilages of the six lower ribs. It inserts into the linea alba behind the rectus abdominis.
The rectus abdominis muscles are long and flat. The muscle is crossed by three tendinous
intersections called the linae transversae. The rectus abdominis is enclosed in a thick sheath
formed, as described above, by fibers from each of the three muscles of the lateral abdominal
wall. They originate at the pubis bone, run up the abdomen on either side of the linea alba, and
insert into the cartilages of the fifth, sixth, and seventh ribs.
The pyramidalis muscle is small and triangular. It is located in the lower abdomen in front of the
rectus abdominis. || It originates at the pubic bone and is inserted into the linea alba half way up
to the umbilicus.
Functions: The abdominal muscles have different important functions. They provide movement
and support to the trunk and assist in the breathing process. Moreover, these muscles serve as
protection for the inner organs. Furthermore, together with the back muscles they provide
postural support and are important in defining the form.[3]
The transverse abdominus muscle is the deepest muscle, therefore, it cannot be touched from the
outside. It can greatly affect the body posture. The internal obliques are also deep and also affect
body posture. Both of them are involved in rotation and lateral flexion of the spine and are used
to bend and support the spine from the front. The external obliques are more superficial and they
are also involved in rotation and lateral flexion of the spine. Also they stabilize the spine when
upright. The rectus abdominus muscle is the most superficial abdominal muscle. It is the muscle
that very fit people develop into the 6-pack ab look. The rectus abdominals' function is to bend
one's back forward. The main work of the abdominal muscles is to bend the spine forward when
contracting coencentrically.[4]
Exercise: Being a key element to support the spine and contribute to a good posture, it is
important to properly exercise the abdominal muscles together with the back muscles as when
weak or overly tight they can suffer painful spasms as well as injuries. When properly exercised,
these muscles contribute to improve posture and balance, reduce the likelihood of back pain
episodes, reduce the severity of back pain, protect against injury by responding efficiently to
stresses, help avoid some back surgeries, and help healing from a back problem or after spine
surgery. Also, when strengthened, the abdominal muscles provide flexibility as well.
The abdominal muscles can be worked out by practicing different disciplines such as Pilates,
yoga, Tai Chi, and jogging among others. There are also specific routines to target each of these
muscles.
One effective ab exercise is called the bicycle which targets the rectus abdominals and the
obliques. Also, the rectus abdominals can be worked out with the basic crunch, the vertical
crunch, the reverse crunch, and the full vertical crunch, and when very fit the individual parts of
the muscle become visible; many refer to this visible separation as a six pack. By exercising the
internal and external obliques the stomach can be flattened while the waist line can be reduced.[5]
The long arm crunch, in which arms are straighten behind you, adds a longer level to the move
and emphasizes the upper part of the abs. The plank exercise not only strengthens the abs but
also the back and stabilizes the muscles.[6]
Abdominal exercises can also be performed with the help of some machines and the captain's
chair is one of the most popular machines used in gyms and health clubs. Other machines are the
Ab Roller and the Torso Track. The exercise ball is also a tool that helps strengthen the abs. It
may be more effective than the crunches on the floor because the abs do more work as the legs
are not involved in the exercise.[7] Potentially the most effective equipment for abdominal
strengthening are those that offer the least stability. Examples include the CoreFitnessRoller,
bodyweight suspension training such as TRX and stability balls with or without the Halo.
Organs:
The relations of the viscera and large vessels of the abdomen, seen from behind.
The abdomen contains most of the tubelike organs of the digestive tract, as well as several solid
organs. Hollow abdominal organs include the stomach, the small intestine, and the colon with its
attached appendix. Organs such as the liver, its attached gallbladder, and the pancreas function in
close association with the digestive tract and communicate with it via ducts. The spleen, kidneys,
and adrenal glands also lie within the abdomen, along with many blood vessels including the
aorta and inferior vena cava. Anatomists may consider the urinary bladder, uterus, fallopian
tubes, and ovaries as either abdominal organs or as pelvic organs. Finally, the abdomen contains
an extensive membrane called the peritoneum. A fold of peritoneum may completely cover
certain organs, whereas it may cover only one side of organs that usually lie closer to the
abdominal wall. Anatomists call the latter type of organs retroperitoneal.
Surface landmarks:
Surface projections of the organs of the trunk, from which organ locations are derived mainly
from vertebra levels, ribs and the ilium.
In the mid-line a slight furrow extends from the ensiform cartilage/xiphoid process above to the
pubic symphysis below, representing the linea alba in the abdominal wall. At about its midpoint
sits the umbilicus or navel. On each side of it the broad recti muscles stand out in muscular
people. The outline of these muscles is interrupted by three or more transverse depressions
indicating the lineae transversae. There is usually one about the ensiform cartilage, one at the
umbilicus, and one between. It is the combination of the linea alba and the linea transversae
which form the abdominal "six-pack" sought after by many people.
The upper lateral limit of the abdomen is the subcostal margin formed by the cartilages of the
false ribs (8, 9, 10) joining one another. The lower lateral limit is the anterior crest of the ilium
and Poupart's ligament, which runs from the anterior superior spine of the ilium to the spine of
the pubis. These lower limits are marked by visible grooves. Just above the pubic spines on
either side are the external abdominal rings, which are openings in the muscular wall of the
abdomen through which the spermatic cord emerges in the male, and through which an inguinal
hernia may rupture.
One method by which the location of the abdominal contents can be appreciated is to draw three
horizontal and two vertical lines.
Horizontal lines:
Front of abdomen, showing surface markings for duodenum, pancreas, and kidneys.
The highest of the former is the transpyloric line of C. Addison, which is situated half-
way between the suprasternal notch and the top of the pubic symphysis, and often cuts
the pyloric opening of the stomach an inch to the right of the mid-line. The hilum of each
kidney is a little below it, while its left end approximately touches the lower limit of the
spleen. It corresponds to the first lumbar vertebra behind.
The second line is the subcostal line, drawn from the lowest point of the subcostal arch
(tenth rib). It corresponds to the upper part of the third lumbar vertebra, and it is an inch
or so above the umbilicus. It indicates roughly the transverse colon, the lower ends of the
kidneys, and the upper limit of the transverse (3rd) part of the duodenum.
The third line is called the intertubercular line, and runs across between the two rough
tubercles, which can be felt on the outer lip of the crest of the ilium about two and a half
inches (60 mm) from the anterior superior spine. This line corresponds to the body of the
fifth lumbar vertebra, and passes through or just above the ileo-caecal valve, where the
small intestine joins the large.
Vertical lines: The two vertical or mid-Poupart lines are drawn from the point midway between
the anterior superior spine and the pubic symphysis on each side, vertically upward to the costal
margin.
The right one is the most valuable, as the ileo-caecal valve is situated where it cuts the
intertubercular line. The orifice of the vermiform appendix lies an inch lower, at
McBurney's point. In its upper part, the vertical line meets the transpyloric line at the
lower margin of the ribs, usually the ninth, and here the gallbladder is situated.
The left mid-Poupart line corresponds in its upper three-quarters to the inner edge of the
descending colon.
The right subcostal margin corresponds to the lower limit of the liver, while the right nipple is
about half an inch above the upper limit of this viscus.
Regions 9-region scheme
Surface lines of the front of the thorax and abdomen.
These three horizontal and two vertical lines divide the abdomen into nine "regions." (Note that
"hypo" means "below" and "epi" means "above", while "chond" means "cartilage" (in this case,
the cartilage of the rib) and "gast" means stomach. The reversal of "left" and "right" is
intentional, because the anatomical designations reflect the position on the patient. )
4-region scheme
Another way of dividing the abdomen is by using 4 quadrants:
right upper quadrant (RUQ) left upper quadrant (LUQ)
right lower quadrant (RLQ) left lower quadrant (LLQ)
Terminology: A scaphoid abdomen is when the abdomen is sucked inwards. In a newborn it
may represent a diaphragmatic hernia.[8]
Vertebrates: In vertebrates, the abdomen is a large cavity enclosed by the abdominal
muscles, ventrally and laterally, and by the vertebral column dorsally. Lower ribs can also
enclose ventral and lateral walls. The abdominal cavity is continuous with the pelvic cavity. It is
separated from the thoracic cavity by the diaphragm. Structures such as the aorta, inferior vena
cava and esophagus pass through the diaphragm. Both the abdominal and pelvic cavities are
lined by a serous membrane known as the parietal peritoneum. This membrane is continuous
with the visceral peritoneum lining the organs.[9] The abdomen in vertebrates contains a number
of organs belonging, for instance, to the digestive tract and urinary system.
Abdominal organs
Digestive tract: Stomach, small intestine, large intestine with cecum and appendix
Accessory organs of the digestive tract: Liver, gallbladder and pancreas
Urinary system: Kidneys and ureters - but technically located in retroperitoneum -
outside peritoneal membrane
Other organs: Spleen
Abdominal organs can be highly specialized in some animals. For example the stomach of
ruminants (a suborder of mammals) is divided into four chambers - rumen, reticulum, omasum
and abomasum.[10]
Invertebrates:
In the worker ant, the abdomen consists of the propodeum fused to the thorax and the metasoma,
itself divided into the narrow petiole and bulbous gaster.
The invertebrate abdomen is built up of a series of concave upper plates known as tergites and
convex lower plates known as sternites, the whole being held together by a tough yet stretchable
membrane.
The abdomen contains the insect's digestive tract and reproductive organs, it consists of eleven
segments in most orders of insects though the eleventh segment is absent in the adult of most
higher orders. The number of these segments does vary from species to species with the number
of segments visible reduced to only seven in the common honeybee. In the Collembola
(Springtails) the abdomen has only six segments.
The abdomen is sometimes highly modified. In ants, the first segment of the abdomen is fused to
the thorax and called the propodeum. The second segment forms the narrow petiole. Some ants
have an additional postpetiole segment, and the remaining segments form the bulbous gaster.[11]
The petiole and gaster (abdominal segments 2 and onward) are collectively called the metasoma.
Unlike other Arthropods, insects possess no legs on the abdomen in adult form, though the
Protura do have rudimentary leg-like appendages on the first three abdominal segments, and
Archaeognatha possess small, articulated "styli" which are sometimes considered to be
rudimentary appendages. Many larval insects including the Lepidoptera and the Symphyta
(Sawflies) have fleshy appendages called prolegs on their abdominal segments (as well as their
more familiar thoracic legs), which allow them to grip onto the edges of plant leaves as they
walk around.