A workout to build your midsection

The midsection sits on the front and sides of the lower half of the torso, originating along the rib cage and attaching along the pelvis. It  is composed of several muscles:

The Rectus Abdominus:  is commonly known as the "six-pack" muscle of the abs. Thin bands of connective tissue give it that appearance. It helps to flex the spine (bringing the rib cage closer to the pelvis). This is seen in the abdominal crunching movement. When the movement is reversed, the Rectus Abdominus acts to bring the pelvis closer to the rib cage (e.g. with a leg raise movement). Exercises for building these muscles are: Crunch or Sit Up and  Seated Leg Lifts. 

  
Intercostals: Lie between the side of the rib cage. It comes into play when you flex the torso and twist from side to side. It helps in elevation and depression of the ribs.  Exercise to work your intercostal muscles.   Exercise to build these muscles is Air Bike or Bicycle Crunches. For the exercise, put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out. Go back to the initial position as you breathe in. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.   

 
Seratus Anterior Muscle:  It is the ridge like muscles which run from the upper 8 or 9 ribs at the front-side of the ribcage – covered by the arms when by the side – and attach to the wing-like bone at the back of the shoulder blades (scapula). Lie between the front abs and lats. They help in pulling of the scapula forward and around like in the motion of throwing a punch. Exercises to build this muscle are Incline shoulder raises and Overhead shoulder raises.

Posted in: Health