CORE CRAMMING ABDOMINAL FOR SIX PACK ABS.

CORE CRAMMING ABDOMINAL FOR SIX PACK ABS.

CORE has important role to play in building those six-eight packs of abs or abdominals which you always wanted to have. More like before building a multistory structure first thing is strong foundation or base, similarly before going for those six packs which mainly are the superficial muscles of abdominals called rectus abdominals, we have to train the inner foundation muscle layer that is transverse abdominals first which help in making the base or core and works best while doing isometrics movement and to maintain proper posture and gait.

Abdominal muscles deep and superficial group

Abdominal Muscle group :

1. Rectus Abdominus (superficial muscle group)

2. Transverse Abdominus (Deep Muscle group)

3.Obliques (  Internal and external Oblique )

4. Serratus Anterior ( Associate Muscle group)

These muscle group work in coordination to engage core for stable posture and gait. Muscle action of abdominal maintain core and regulate breathing with protection of internal organs and storehouse.

Thus before training Rectus abdominal which normally everyone do as in crunches and sit-ups one should first train for core or deep layer which is transverse abdominal which is by Leg raise and hold ,because for proper stable six packs , the core has to be strong and then over  rectus abdominal will work effectively and contract accordingly to develop those six packs which you always dream of.

Rationale behind abdominals cramming for core training

Abdominals are the main muscles which propagates the power to hold and balance with respect to back musculature and  maintain your posture and gait.

Reciprocal Relationship
There is always a reciprocal relationship between muscle groups adjoining any particular joint or bone, example biceps and triceps over your anterior and posterior aspect of arm(femur bone) are always in reciprocal relationship, means one can work only if other is relaxed i.e when biceps contract whose action is flexion of elbow joint and your elbows bend ,then your triceps has to relax (whose action is extension of elbows) so that biceps can work fluently and efficiently , similar is the effect of triceps ,as when triceps work then biceps whose action is opposite to triceps has to relax so that triceps work effectively.

Reciprocal relationship in comparison to core is that of muscles comprising front or anterior aspect of thighs with that of posterior aspect or back musculature. Abdminals which covers the anterior part of abdomen and pelvis has similar reciprocal relationship with lower-back musculature. So if core has to balance your body then your abdominal has to be strong to counterbalance your lower back muscles as because of standing and bad posture mostly have stiff or tight lower back along with tight hamstrings(back of your thigh) muscles.

So, abdominals including Rectus abdominals, transverse abdominals and external and internal oblique should be trained properly and accordingly to counterbalance the tight lower back and associated hamstring muscle.
But before strengthening one should first go for stretching that muscle and also the opposite muscle group because if opposite muscle group are already tight and you are training the weak muscle then it will not solve the problem soon. So better first stretch the tight muscle group and then strengthening of opposite weak muscle. so in this case first stretch the lower back and hamstrings muscles and then gradually train for abdominals to train for your core.

Thus the rationale behind abdominals exercise is to train for your base or core so that the bio-mechanics behind normal posture and gait  remain intact while standing and walking keep in correlation with proper neuro-muscular coordination between your core musculature.