Abdominal Muscle Exercises:
How To Build Abs Muscles

There is a lot of talk about developing six pack abs. If you are one of those who want to obtain a nice set of abs, you need to understand that each one of us has those six abdominal muscles...

... It is only that the amount of fat that is covering them is different in various people. Those with a visible set of ripped abs have been able to remove all the fat surrounding the abdominal muscles.

Anatomy of the Abdomen

• External oblique muscle: A diagonally arranged abdominal muscle on either side of the torso.

• Internal oblique muscle: A triangular shaped, small, and thin muscle underlying the external oblique muscle.

• Transversus abdominis muscle: A flat muscle with transverse fibers that forms the anterior and lateral walls of the abdominal cavity.

• Rectus abdominis muscles: These are long and flat muscles crossed by three tendinous intersections. These are the actual visible six pack abdominal muscles.

• Pyramidalis muscle: A small triangular muscle in the lower abdomen in front of the rectus abdominis. While contracting, it tenses the connective tissue of the fibrous structure that runs down the midline of the abdomen. 

Dietary control and specific abdominal muscle exercises are two primary elements that aid the development of six pack abs.

Dietary control is about ingesting the recommended percentages of all food groups, including fats and carbohydrates, from healthy sources and by creating a calorie deficit. Specific abs muscle exercises should form a part of your workout and take not more than 10-15 minutes to perform.

Abdominal building exercises include, but are not limited to the following exercises (three sets of 15-20 reps of each):

• For muscles in the upper abdomen, perform bench crunches and/or reverse crunches.

• Pelvic tilts for your lower abdomen- just above the navel.

• For muscles on either side of the abdomen, perform side bends.

You may choose to perform various exercises to target other parts of the body such as the chest, biceps, triceps, back forearms, quads, hamstrings and calves on different days. Exercises of abdominal muscles, however, should form a part of your regular workout.

Click here to learn more about how to get six pack abs.