11. The Ab Workout

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

The importance of strengthening the abdominal (or 'abs') cannot be overemphasized.

The importance of strengthening the abdominal (or "abs") cannot be overemphasized. The functions of the mid-section include flexion, lateral flexion and rotation of the torso as well as flexion of the hip. Collectively, the muscles of this region keep the abdominal organs compressed and assist in forced expiration (as during vigorous exercise).Therefore, virtually all sports require the use of the abdominals to some degree. In addition, having a strong mid-section will remove stress that tends to build up in our lower backs from being sedentary.

The abdominal muscles can be divided into two groups: the upper and the lower. The upper abdominal wall consists of four pairs of thin muscles arranged in layers connecting the rib cage with the pelvic girdle.

The muscle fibers run in three different directions: diagonally, vertically and horizontally. This mycological arrangement helps to strengthen the abdominal wall and to stabilize the trunk.

The external obliques are the outermost covering of the three layers on both sides of the abdomen. The fibers of this broad muscle form a "\/" across the front of the abdominal area, extending diagonally downward from the lower ribs to the pubic bone. The internal obliques lie immediately under the external obliques on both sides of the abdomen.

These fibers form a "/\" (an inverted "\/") along the front of the abdominal wall, extending diagonally upward from the pubic bone to the ribs. The rectus abdominis lies on the same layer as the internal oblique. It is a long, narrow muscle that runs vertically across the front of the abdomen from the rib cage to the pubic bone. The transverse abdominis is the innermost layer of the abdominal wall. It is the thinnest of all abdominal muscles and its fibers run horizontally across the abdomen.