Washboard stomach

Six Pack, abdominal training, abdominal training, muscle building training, strength training, bodybuilding, nutrition

Definition

The washboard stomach is a colloquial term for a strongly trained abdominal musculature in humans. It represents a muscle and tendon plate system, which shows a crosswise tension of the individual parts in its front and lateral area. The visibly pronounced curvature of the abdominal muscles, underneath the low body fat and skin, is divided horizontally by intermediate tendons (Intersectiones tendineae) and vertically by the linea alba.

The washboard stomach is thus dependent on the muscle cross-section of the abdominal muscles and the body fat above it. Furthermore, the washboard abdomen is 80% dependent on the right nutrition and only 20% on abdominal muscle training. Due to the variation in the incisions of the inter tendons, it may not even be possible for people to have a washboard stomach. Some people are genetically predisposed to a “ten-pack”. In most people, three horizontal incisions form the washboard stomach.

Exercises

In order to achieve a washboard stomach, both the straight, oblique and lower abdominal muscles should be trained. On the six-pack exercises page you will find a detailed description of each of these muscle groups with an accompanying picture.

Anatomy

In a broader sense, the washboard stomach is a strong, pliable and at the same time adjustable muscular-stringy belt that fills the large space between the lower thoracic opening, the upper edge of the pelvis and the lumbar spine and extends forward from the lumbar spine to the median line of the body. As a result of the connection of the muscles from the washboard abdomen to the ribs, this muscular belt is able to transmit forward, lateral and rotational movements to the axial skeleton. Anatomically correct belong to a six-pack stomach: neither the pyramid muscle nor the lumbar muscle have any visual influence on the six-pack stomach.

They only participate in the supporting, holding and movement functions of the trunk. The external oblique abdominal muscle (M. obliquus externus abdominis) represents the largest of all abdominal muscles with a four-sided thick plate of up to 0.7 cm and is the most superficial. It originates from the 5th-12th rib and has its attachment at the iliac crest, the linea alba and the inguinal ligament.

Innervation: Nn. intercostales, Th 5-12. The function of the external oblique abdominal muscle in a unilateral contraction consists in an inclination as well as rotation of the axial skeleton and thorax.

Together with the straight abdominal muscle, the external oblique abdominal muscles are jointly responsible for the flexion of the trunk in the case of bilateral contraction. The inner oblique abdominal muscle (M. obliquus internus abdominis) is the smallest of the three lateral abdominal muscles with a thickness of about 1 cm and lies under the outer oblique abdominal muscle. This triangular abdominal muscle originates from the surface sheet of the lumbar-backbone fascia (Fascia thoracolumbalis), from the middle lip of the iliac crest (Linea intermedia cristae iliacae) and from the lateral half of the inguinal ligament.

The inner oblique abdominal muscle is attached to the 9th-12th rib and the linea alba. Innervation: Nn. intercostales, Th 5-12, L1.

The function of unilateral contraction of the inner oblique abdominal muscle is to tilt and rotate the trunk to one side. In a bilateral contraction and fixed pelvis, the internal oblique abdominal muscles pull the ribs forward and down, bending the trunk ventrally. The transverse abdominal muscle (M. transversus abdominis) lies with a thickness of approx.

0.5 cm trapezoidally under the outer and inner oblique abdominal muscles. It originates on the inside of the cartilage of the 7th-12th rib, from the deep leaf of the lumbar-backbone ligament (Aponeurosis lumbalis), from the inner lip of the iliac crest (Labium internum cristae iliacae) and from the lateral border of the inguinal ligament. The transverse abdominal muscle has its attachment at the linea alba.

Innervation: Nn. intercostales, Th 7-12, N. iliohypogastricus, N. ilioinguinalis. The function of the transverse abdominal muscle in bilateral contraction is to narrow the abdominal cavity by pulling the ribs inwards.

This tonus largely shapes the waist. The straight abdominal muscle (M. rectus abdominis) runs on both sides of the median line of the abdomen with approx. 40 cm length, 7 cm width and up to 1 cm thickness.It originates with its three fleshy prongs on the outer surface of the 5th-7th rib cartilage and on the sword process of the sternum (Proc.

xiphoideus sterni). The base is located at the pubic tuberosity (Tuberculum pubicum) and the symphysis. The straight abdominal muscle has 3-4, up to 1 cm high, sinewy transverse ridges (Intersectiones tendineae), which divide the muscle into individual sections.

These so-called shifting tendons result in the six pack/washboard abdomen in well-trained people. Innervation: Nn. intercostales, Th 5-12 The function of the straight abdominal muscle in an unfixed pelvis (e.g. when hanging from a pull-up bar) is to lift and hold the pelvis.

However, if the pelvis is fixed (whereby origin and attachment are reversed), the trunk is tilted forward.

  • Outer oblique abdominal muscle (M. obliquus externus abdominis)
  • Internal oblique abdominal muscle (M. obliquus internus abdominis)
  • Transverse abdominal muscle (M. transversus abdominis)
  • Straight abdominal muscle (M. rectus abdominis)
  • Pyramidal muscle (M. pyramidalis)
  • Square lumbar muscle (M. quadratus lumborum)

From a medical point of view, the guard belly is of great importance for the axial skeleton. Although the spine is a fixed, but in itself very mobile support for the trunk, it transfers the entire load of the upper half of the body to the pelvic girdle.

The axial skeleton must follow all movements of the pelvis in the hip joints in relation to the lower limbs and is therefore in a constant unstable equilibrium. In order for this unstable balance between the spine, trunk and lower extremities to function, a strong musculature is required. The entire abdominal musculature with its counterparts, the erector spinae, the lumbar muscle (psoas muscle) and the rib support (scalenus anterior, medius and posterior), should be emphasized.

The spinal column is therefore constantly subject to the play and counterplay of these muscles, which are located dorsally and ventrally of the spinal column, thus ruling out the possibility of falling backwards and forwards. It is therefore often compared to a ship’s mast, which can only be kept upright by the muscle traction system. If there is a muscular imbalance in the muscular traction system, this will affect the position and mobility of the ship’s mast (the spine) and cause long-term complaints.

As a rule, the abdominal muscles show muscular deficits in relation to their counterparts in the trunk. With such muscular imbalances it is crucial to detect and eliminate them as early as possible. Many people with back pain show exactly this phenomenon.

In order to avoid clinical abnormalities such as a herniated disc or chronic back problems with degenerative wear and tear, it is all the more important to train the muscles involved in a washboard stomach. Another reason for a six-pack is the aesthetic aspect. The human being today is in a society where it is about seeing and being seen.

The outer appearance instinctively affects the viewer. Someone who pays attention to his diet and exercises his body will also look good in a suit at a job interview. This means that attention is not only paid to the washboard stomach directly on the beach, but the viewer can also get an idea of the person in the suit in front of him. A washboard stomach increases self-confidence, which in turn leads to a strong appearance. It should be noted that a six-pack not only has a positive effect when seen, but also accompanies and influences the person positively in everyday life.