2.  Made up of three major muscles  Transversus abdominis  It is a the innermost muscle. It is a flat muscle that is immediately between the Rectus Abdominis.  Rectus abdominis  Is contained in the rectus sheath, they are also long and flat like the Transversus abdominis, they are commonly known as the six pack  Pyramidalis  Is a small triangular muscle that is contained within the rectus sheath. It is anterior of the Rectus abdominis.

3. Obliques  Function  Pulls the chest downwards and compresses the abdominal cavity. It also has limited actions in both flexion and rotation of the vertebral column. One side of the obliques contracting can create lateral flexion. It also contributes in compression of abdomen.

6.  Transverse Abdominis  Origin- Iliac Crest, Ribs  Insertion- Pubis  Rectus Abdominis  Origin-Pubis  Insertion- Cartilage of the 6 th and 7 th rib  Pyramidalis  Origin- Pubic Crest  Insertion-Linea Alba

7.  Obliques  Origin  External surfaces of ribs 5-12  Insert  Anterior iliac crest

8.  Transverse Abdominis  The primary function of the Transverse Abdominis is to compress the ribs and viscera, which provides stability. It’s function is a stabilizer as with most abdominal muscles.  Rectus Abdominis  The primary function of the Rectus Abdominis is to help with posture by flexing the lumbar spine. It also assists in breathing during exercise.  Pyramidalis  The primary function of the Pyramidalis muscles are to tense the Linea Alba while contracting. The Linea alba is the line that separates the muscles of the Rectus Abdominis

9.  The most common injury to the abdomen is strains and pulled muscles. The muscle pulls are from lifting too much weight to soon, not warming up properly, or using improper technique. Abdominal strains tend to be very painful, because you use your abdominals to stabilize while sitting or standings so it can cause discomfort during simple activities.  Abdominal strains are graded from 1 to 3 in terms of severity 1 being mild and 3 being extreme discomfort.

10.  Lift the proper amount of weight  Use correct lifting technique  Stretch and warm-up the muscles before use.

11.  Different Forms of Crunches targeting specific muscle groups (upper Rectus Abdominus – also Obliques if rotation is included)  Machine Crunch (upper Rectus Abdominus)  Exercise ball crunches (Transversus Abdominus and Rectus Abdominus – also Obliques if rotation is included)  Reverse crunches (lower Rectus Abdominus)  Roman Chair – Leg and Knee Lift (lower Rectus Abdominus – also Obliques if rotation is included)  Plank / Bridge – Transversus Abdominus

16. Roman Chair  Knee Raises and Leg Raises

17. Plank / Bridge