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By: MuscleSports.net
| 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 |
Ab Workouts
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 |
Here are some 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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Ab workouts - Comments
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