MUSCLE | ORIGIN | INSERTION | PRIMARY FUNCTION(S) |
Rectus abdominis | Pubic crest | Cartilage of fifth through seventh ribs and xiphoid process | Flexion and lateral flexion of trunk |
External blique | Anteriolateral borders of lower eight ribs | Anterior half of ilium, pubic crest, and anterior fascia | Lateral flexion of the trunk |
Internal oblique | Iliac crest | Cartilage of last three to four ribs | Lateral flexion of the trunk |
Transverse abdominis | Iliac crest, lumbar fascia, and cartilages of last six ribs | Xiphoid process of sternum, anterior fascia, and pubis | Compresses abdomen |
Erector spinae | Posterior iliac crest and sacrum | Angles of ribs, transverse processes of all ribs | Extension of trunk |
A good clean chiseled midsection is the center piece of the perfect physique. Let our workouts help you obtain the six pack you've been desiring today.
Exercise/Beginner Routine #1 | # of Sets | # of Reps |
Sit-Ups | 2-3 sets | 20-30 reps |
Leg Raises | 2-3 sets | 20-30 reps |
Exercise/Intermediate Routine #1 | # of Sets | # of Reps |
Bench Leg Raises | 2-3 sets | 20-30 reps |
Roman Chair Sit-Ups | 2-3 sets | 20-30 reps |
Rope Crunches | 2-3 sets | 20-30 reps |
Exercise/Advanced Routine #1 | # of Sets | # of Reps |
Hanging Leg Raises | 2-3 sets | 10-15 reps |
Roman Chair Sit-Ups | 2-3 sets | 25-30 reps |
Crunches | 2-3 sets | 25-30 reps |
Seated Twist | 2-3 sets | 50-100 reps |
Other workouts ---------
Exercise/ Routine #1 | # of Sets | # of Reps |
Bench Leg Raises | 5 sets | 50-100 reps |
Crunches | 5 sets | 50-100 reps |
Hanging Leg Raises | 5 sets | 50-100 reps |
Cable Crunches | 5 sets | 50-100 reps |
Exercise/ Routine #2 | # of Sets | # of Reps |
Crunches | 3 sets | 20-30 reps |
Side Crunches | 3 sets | 20-30 reps |
Reverse Crunches | 3 sets | 20-30 reps |
Exercise/ Routine #3 | # of Sets | # of Reps |
Leg Raises | 4 sets | 15-20 reps |
Knee Ups | 4 sets | 20-50 reps |
Weighted Crunches | 4 sets | 10-20 reps |
Weighted Roman-Chair Situps | 4 sets | 20 reps |
Exercise/ Routine #4 | # of Sets | # of Reps |
Roman Chair Sit-Ups | 3-4 sets | 40-50 reps |
Side Bends | 3-4 sets | 50-100 reps |
Crunches | 3-4 sets | 25-30 reps |
Seated Twist | 3-4 sets | 50-100 reps |
Exercise/ Routine #5 | # of Sets | # of Reps |
Hanging Leg Raises | 3-4 sets | 15-20 reps |
Rope Pulley Crunches | 3-4 sets | 24-30 reps |
Incline Leg Raises | 3-4 sets | 20-30 reps |
Exercise/ Routine #6 | # of Sets | # of Reps |
Roman Chair Sit-Ups | 3-4 sets | 25-40 reps |
Bench Leg Raises | 3-4 sets | 25-40 reps |
Incline Sit-Ups | 3-4 sets | 20-30 reps |
Side Bends | 3-4 sets | 50 reps |
Tags: Abdominals Core
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