The abdominals are the stomach muscles on the front side of your upper body. The word abdomen is Latin and means “belly.” The rectus abdominis is the paired muscle in the middle of your stomach. When bodybuilders refer to the “abs,” they usually mean all the muscles on the front side of the upper body (including the obliques). This article covers the following abdominal muscles: Rectus Abdominis, External Obliques, and Anterior Serratus. Find exercises and information about other muscle groups in the Weight Training Main section.
Rectus Abdominis
The rectus abdominis is the paired muscle in the middle of the abdomen. Because it is crossed by three fibrous bands, it is commonly called the “6-pack” or “washboard abs.” However, some people have 8-packs, and in rare cases, the rectus abdominis appears as a 10-pack. Typical exercises targeting the upper and lower rectus abdominis include: Crunch, Incline Sit-Up, and Leg Raise.
Obliquus Externus – External Obliques
The external obliques are the muscles located on the sides of your trunk.
Common exercises: Dumbbell Side Bend, Cable Side Bend.
Serratus Anterior – Boxer’s Muscle
The serratus anterior connects the shoulder blade (scapula) with the rib cage (ribs 4, 5, 6, 7, and 8). It helps stabilize the shoulder blade when you shrug your shoulders forward. It is also called the boxer’s muscle because when you throw a punch and shrug your shoulder forward, the serratus anterior plays a major role. That is why martial artists often have well-developed, visible serratus anterior muscles.
If you want visible six-pack abs, you don’t just need bigger abdominal muscles. What makes your washboard abs visible is a low body fat percentage. You need cardio exercises to burn fat.
Strong abdominals are important for gymnastics and martial arts.
You can stretch your abdominals with exercises like the bridge, the seal stretch, etc. Check the stretching section for more information.
