The fibers angle downwards towards the midline on the front of the body, linking up with the transverse abdominis before inserting into the pubic crest and pecten pubis at the front of the pelvis. The anterior fibers originate from the iliopectineal arch, found on the lower section on the outside of the pelvis. The internal obliques have multiple origins and insertion sites. It is a broad and thin muscular sheet, with fibers that run diagonally up the abdomen. The internal obliques are the middle later of the lateral abdominal wall, sitting superficially to the transverse abdominis and beneath the external obliques. The external obliques and rectus abdominis just so happen to be the muscles giving the mid-section a defined, well-developed and aesthetic look. In this article, we will focus on the anterior core muscles that concentrically and eccentrically contract during ab exercises: the internal obliques, external obliques and rectus abdominis. The deep-lying musculature, like the transverse abdominis and pyramidalis, have functional roles, holding organs in place, increasing intra-abdominal pressure, and preventing hernias. This is made up of 5 muscles, ranging from deep-lying to superficial. The muscles making up the midsection that can be seen from the front are known as the anterolateral abdominal wall. This article will cover the 9 best dumbbell ab exercises to build a defined midsection based on the functions and anatomy of the abdominal musculature, and give you tools of how to incorporate them into your training. By developing that knowledge, you can make informed decisions and remove any doubt about how to maximize your ab workouts. Regardless of where you currently fall on this ab training continuum, it’s important to know how best to train them. ![]() ![]() Some never train them for fear of a blocky waist, some train them daily to try and get them as cut as possible, and some train them for two weeks at the end of a leg workout only to forget about them for the next three months. Ab training has been a confusing and conflicting topic for many fitness fanatics for years.
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