Anatomy | Six Pack

Anatomy

The six-pack consists of the following abdominal wall muscles: the outer oblique abdominal muscle (M. obliquus externus abdominis), the inner oblique abdominal muscle (M. obliquus internus abdominis), the transverse abdominal muscle (M. transversus abdominis) and the straight abdominal muscle (M. rectus abdominis). Through the interaction of several or a respective isolated contraction of the abdominal muscles, movements to the front, to the side and rotary movements can be transferred to the axial skeleton. The visible individual muscle plates in a six-pack are created by the horizontal and vertical tendons.

This allows an isolated contraction of each individual muscle plate of the straight abdominal muscle.

• The external oblique abdominal muscle (M. obliquus externus abdominis) forms the superficial muscle plate of the abdominal wall and is also the largest of all abdominal muscles. In principle, the muscle fibers run from cranial-lateral to caudal-medial.

  Function: Inclination as well as rotation of the axial skeleton and thoraxOrigin: 5th-12th rib attachment: iliac crest, linea alba and inguinal ligamentInnervation: Nn. intercostales, Th 5-12

• The inner oblique abdominal muscle (M. obliquus internus abdominis) forms the middle layer of the flat abdominal muscles and lies under the outer oblique abdominal muscle. The fiber course is oblique from caudal-lateral to cranial-medial.

  Function: Inclination and rotation of the trunk to one sideOrigin: surface sheet of the lumbar-backbone ligament (Fascia thoracolumbalis), middle lip of the iliac crest (Linea intermedia cristae iliacae), lateral half of the inguinal ligamentApproach: 9th – 12th rib, Linea albaInnervation: Nn. intercostales, Th 5-12, L1

• The transverse abdominal muscle (M. transversus abdominis) lies under the external and internal oblique abdominal muscles and thus forms the deepest layer of the flat abdominal muscles. The muscle fibers run horizontally to the lateral and ventral sides.Function: Narrowing of the abdominal cavity (thereby forming the waist)Origin: Inner side of the cartilage of the 7th-12th cervical vertebrae Rib, on the deep leaf of the lumbar- dorsal ligament (Aponeurosis lumbalis), on the inner lip of the iliac crest (Labium internum cristae iliacae), lateral limit of the inguinal ligamentApproach: On the transverse abdominal muscle at the linea albaInnervation: Nn.

  intercostales, Th 7-12, N. iliohypogastricus, N. ilioinguinalis

• The straight abdominal muscle (M. rectus abdominis) forms the two visible muscle strands at the front of the median line of the abdomen, with both muscle strips continuously decreasing in width from cranial to caudal. The muscle strands are penetrated vertically by the linea alba and horizontally by so-called switch tendons (Intersectiones tendineae). Function: Lifting and holding the pelvis, tilting the trunk forwardOrigin: outer surface of the 5th-7th rib cartilage, sword process of the sternumApproach: pubic tubercle (tuberculum pubicum) and symphysisNervation: Nn.

  intercostales, Th 5-12

The way to a six-pack for a woman, is indeed more complicated than for a man. This is primarily due to the metabolism and body fat percentage in women. The body composition with a man is in favor of the musculature and the body fat portion opposite women.

This automatically results in a higher basic and working turnover. A woman must increase thus its work conversion clearly. Only in this way can the body fat percentage be reduced to a low value without getting into a yo-yo effect.

The appropriate diet is of course of utmost importance. The six-pack only becomes visible from 15% body fat in the beginning. This applies to both men and women.

Here the second problem lies with women. Middle-aged women have 10% – 15% more body fat than men of the same age. These values apply to healthy and not obese or underweight people.

Conversely, this means that women must lose 10% – 15% more body fat than men. It should be noted that women have a lower basal metabolic rate and a higher body fat percentage than men. The body fat portion should lie however with both sexes between 10% and 15% for the Six-pack.

The ways, which lead to a six-pack, are however the same for women. Here it shows then, which sex puts more discipline to the day. What is decisive is proper training and the right diet.

Fats cannot disappear locally in individual parts of the body through targeted training. The body burns fats throughout the entire body during any kind of training. However, it is possible to bring out more of them by targeted training of certain muscle groups.

An abdominal muscle training of three to five sets, three times a week is completely sufficient for the six-pack. It is more necessary to increase the work turnover by endurance sports and muscle training of other parts of the body. In addition still the correct nutrition comes also into the play and all the same whether man or woman, the six-pack will show up gradually then.

The prerequisite is to motivate oneself anew every day and to follow a disciplined diet. This is best done with a training partner who also has the six-pack as a goal. The saying “shared suffering is half suffering” can then save many a training day.