Get the Ultimate 6 Pack

Written on the 8th of March 2009 by Jade Winter - Studio Pilates International

In the quest for the ultimate 6 pack you must first gain a full understanding of how the abdominals work, and careful attention must be paid to the different types or layers of abdominal wall. In gaining this understanding it enables you to then train more effectively and truly achieve the set of abs you have been working towards.

Let’s start from the inside out.

Transversus Abdominis: (TA)
The Transversus Abdominis is the deepest yet most important layer of muscle yet it’s the least trained. The TA’s role is to flatten the abdominal wall and also to stabilise the spine as it’s the only stomach muscle to actually attach onto each of the lower vertebrae. Because of this reason, strengthening this muscle helps to reduce back pain.

It’s the main core stabiliser and it works closely with the pelvic floor. Yes guys...you have one. Whilst you can’t actually see the TA, it’s vital in creating the ultimate 6 pack as it flattens the gut without the need to lose any weight. So if you train no other abdominal muscle, this is the one to focus on.
To tighten the pelvic floor, focus on gently drawing the ‘balls to the belly’, that’s right and to engage the Transversus Abdominis focus on a horizontal line connecting the hip bones on the surface of the stomach drawing towards the spine. Join these two movements together and you are on your way to a flat gut and a better sex life. Hmm...sounds like one to master.

Internal and external Obliques:
These muscles rotate the torso, so they really improve the tennis or golf game. They also play a role in stabilising the spine. These muscles appear either side of the six pack and can often be seen going over the ribs and also around the love handle area. They will help - in conjunction with the TA - to draw in the waist and help to drop a belt notch. Having a thinner waist also makes your shoulders appear instantly broader without doing any shoulder work.

Rectus Abdominis:
This is the least functional but most desired of all the abdominal muscles as they are your traditional ‘6 pack muscles’. Their role is to flex or bend the spine forward (we only really do this in the morning when we get out of bed). They basically go from the ribcage below the chest to the pubic bone. These muscles have an important role in many sports and are actually the easiest to train.

To achieve the ‘ultimate 6 pack’ all of these muscle groups must be trained equally. Often only the rectus abdominis is trained and the other abdominals are forgotten. The most effective way to train all of the abdominal muscles, including the Transversus Abdominis, is Pilates.
Pilates is now one of the most popular forms of exercise in the world. In America, over 11 million people do a regular Pilates workout, which includes over 4 million guys as well. Many of the top baseball and NFL teams use Pilates as a cross training tool to increase core stability and many football codes worldwide are embracing Pilates to get a competitive edge.

Pilates is main stream, and if it helps you to get the 6 pack you have always wanted...what are you waiting for? Grab a Pilates DVD, find your nearest Pilates studio, or try a class at your local gym and start sculpting your abs today.
Visit the Studio Pilates International® website www.studiopilates.com for a full range of Pilates DVDs and downloads to create the ultimate 6 pack including the title ‘Amazing Abs’ which is a 25min ab sculpting Pilates workout.