ABsolutely Fabulous! - Targeting the Abs

The abdominal muscles (abs) are perhaps the easiest area of the body to work out because the abs recover instantly after training, which means you can work them out every day without rest (not that you would want to).

There are four major parts of the abs. The Serratus Anterior is a short muscle under your pectorals (chest) and close to your armpits. The name is derived because this muscle looks serrated or jagged. Many experts consider this muscle to be part of the chest. The External Obliques are located under your pectorals (pecs) and run all the way from the bottom of the pecs to the top of the hip along the sides of your trunk.

Next is the Rectus Abdominis, which is the whole middle portion of your trunk, running from under the pecs the groin. The Rectus Abdominis is divided into an upper and a lower but is still one big muscle. The upper portion is your six-pack and the grooves in between are called the Tendinous Inscriptions.

A common myth is that working the abs will get rid of unwanted body fat on the abs and give you that six-pack. The truth is that no machine or pill will give you a six-pack or get rid of the fat. In order to get rid of the fat, you have to eat right. We all have that six-pack underneath all our body fat, with some people having more defined abs through training. When we eat right and exercise, we start to lose the body fat around the abs and that is when we can see our six-pack. Do not be fooled by ads that promote machines that "supposedly" get rid of abdominal fat and give you that six-pack.

Working the abs however will result in a smaller waistline through tightening. Exercises for the abdominals must be continuous and intense in order to see results quickly.

The first ab exercise you can do at home is crunches. Lie flat on your back with your legs bent 90 degrees. Lift your chin toward the ceiling, pretending you have an orange between your chin and your chest with the chin moving up first to prevent injury to the cervical spine. Keep your hands behind your head and elbows pointing out. You should be able to draw a line from elbow to elbow. The top of the back and shoulders will also come off the floor. This will work the upper part of the abs. Start with 10.

To work the obliques, do the crunches, but when you are in the up position, twist your trunk to the side, keeping the elbow out and move the elbow towards your right or left leg, depending on the side you are lifting toward. Remember to keep an orange's distance between the chin and chest and lead with the chin. Start with 10 on each side.

To concentrate on the lower part of the abs, you want to lift your legs toward your head. To focus on the upper abs, you will want to move the head toward the legs. Make sense?

For the lower part of the abs, lie flat on your back and bend the knees and roll your legs towards the head, lifting your rear end slightly off the ground and keeping the rest of the body on the floor. Feet and legs should be together and you should lead with your knees. Remember, this is a rolling movement, not a lifting movement. Start with 10.

Another lower ab exercise is to lie on your back, with your hands and legs stretched out. Hold on to chair legs and, keeping the legs together and straight, lift your legs in unison towards your head. This can also be done laying on a flexi-ball.

Continuously targeting the abs when combined with proper eating habits will result in a well-defined, ripped midsection to be proud of.