You hear it all the time in Pilates – abdominals this, abdominals that. Maybe you were really into Abercrombie in the early 2000s, so you have some idea of what the abdominals look like.
But did you know there's more to the abdominal complex than what meets the eye on an Abercrombie model? In fact, the most crucial abdominal muscles are those you can't see, and they all work together in a complex, interconnected system.
The graphic illustrates the abdominal muscles, layered from the most superficial to the deepest. This means it shows the muscles from those visible to the eye to those hidden underneath. Notably, by observing the direction of the muscle fibers – the visible lines in the images – you can discern the directions in which the abdominals exert force. The rectus abdominis, characterized by its vertical fibers, contracts lengthwise. This vertical orientation is crucial for spinal flexion, aiding in bending the spine forward. Conversely, the external and internal obliques display diagonal fiber patterns. The external obliques facilitate the forward and downward movement of the thoracic spine and ribs towards the pelvis, while the internal obliques assist in pulling the lumbar spine forward and upward towards the chest. Additionally, the Transverse Abdominis is marked by horizontal lines across the midsection. Ever hear the cue "Wrap your corset" in Pilates? That cue speaks to this muscle! For all of our visual learners out there. Study this graphic and the lines of pull of your abdominals, then visualize them in your next class! See if that helps you find a more powerful contraction!
Now, let's take a closer look at the specific functions of each muscle group
✅ Rectus Abdominis: Known as the "six-pack" (or your Abercrombie muscles), the Rectus Abdominis runs vertically from the pubic bone to the sternum. It flexes both the lumbar and thoracic spine, playing a crucial role in exercises like Spine Stretch Forward. This muscle also stabilizes the core and support upright posture.
✅ External Obliques: Situated on the sides and front of the abdomen, the External Obliques stretch from the lower eight ribs to the pelvis. They assist in torso rotation, as seen in exercises like the Saw, and in side bending and abdominal compression, aiding in breathing and organ protection.
✅ Internal Obliques: Positioned just below the External Obliques, the Internal Obliques extend from the pelvis to the lower three ribs and the linea alba. They collaborate with the external obliques in rotating and bending the torso and play a role in forced respiration, especially during exhalation.
✅ Transverse Abdominis: The Transversus Abdominis, or TVA, encircles the abdomen from the lower six ribs to the pelvis, acting like a corset. It's crucial for core stability and lower back support, particularly in an exercise like The Hundred, and helps flatten the abdomen when activated.
Earlier, we highlighted the interconnected nature of the abdominal muscles. Take a look at the graphic above to visually grasp this concept.
This illustration is a favorite at PiC for its clear depiction of the abdominals' collaborative structure. It shows the arrangement of these muscles, from the Rectus Abdominis on the surface to the deeper Transverse Abdominis, which is crucial for their effectiveness in activities like Pilates. For example, during a Roll-Up, the Rectus Abdominis flexes the spine while the Transverse Abdominis stabilizes the core, enabling smooth, controlled movement. This layered structure fosters a blend of strength and stability.
Moreover, the alignment of these muscles is vital not just for Pilates but also for everyday movements such as bending and twisting. Consider the simple act of reaching down to tie your shoes: the deeper muscles like the Transverse Abdominis stabilize your core, while the Rectus Abdominis and obliques assist in the forward bend. This coordination is key to maintaining balance and protecting the spine during such routine tasks.
But wait, what exactly connects these abdominal muscles to enable them to work as a team? It's the fascia, a type of connective tissue that's essential yet often overlooked. Fascia wraps around each muscle, linking them together. This network extends throughout the body, holding everything in place and allowing for coordinated movement. In the abdomen, it binds muscles like the Rectus Abdominis and Transverse Abdominis, ensuring they work together smoothly. This fascial connectivity is crucial for maintaining structure and distributing forces across the muscles, making our abdominal teamwork efficient and effective.
Photo Credit: Elly Ford
