Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.


http://exercise.about.com/od/abs/ss/abexercises_4.htm

Exercise Ball Crunch

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right:
1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.


http://exercise.about.com/od/abs/ss/abexercises_3.htm

Captain's Chair Leg Raise

The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. To do it right:
1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don't arch the back or swing the legs up.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

http://exercise.about.com/od/abs/ss/abexercises_2.htm

Bicycle Exercise

Want to know the most effective ab exercises? The following ab exercises are the results of the American Council on Exercise's study to determine the most effective ab exercises. While ab exercises won't spot reduce fat from the belly, strong abs are important for keeping your body healthy and protecting your spine.
The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.4. Switch sides, bringing the right elbow towards the left knee.5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

http://exercise.about.com/od/abs/ss/abexercises.htm

The Human Abdomen

The human abdomen (from the Latin word meaning "belly") is the part of the body between the pelvis and the thorax. Anatomically, the abdomen stretches from the thorax at the thoracic diaphragm to the pelvis at the pelvic brim. The pelvic brim stretches from the lumbosacral angle (the intervertebral disk between L5 and S1) to the pubic symphysis and is the edge of the pelvic inlet. The space above this inlet and under the thoracic diaphragm is termed the abdominal cavity. The boundary of the abdominal cavity is the abdominal wall in the front and the peritoneal surface at the rear.

Functionally, the human abdomen is where most of the alimentary tract is placed and so most of the absorption and digestion of food occurs here. The alimentary tract in the abdomen consists of the lower esophagus, the stomach, the duodenum, the jejunum, ileum, the cecum and the appendix, the ascending, transverse and descending colons, the sigmoid colon and the rectum. Other vital organs inside the abdomen include the liver, the kidneys, the pancreas and the spleen.
The abdominal wall is split into the posterior (back), lateral (sides) and anterior (front) walls.

The obliquus externus (external oblique) muscle is the outermost muscle covering the side of the abdomen. It is broad, flat, and irregularly quadrilateral.
It originates on the lower eight ribs, and then curves down and forward towards its insertion on the outer anterior crest of the ilium and (via the sheath of the rectus abdominis muscle) the midline linea alba.

The obliquus internus (internal oblique) muscle is triangularly shaped and is smaller and thinner than the external oblique muscle that overlies it.
It originates from Poupart's ligament/inguinal ligament and the inner anterior crest of the ilium. The lower two-thirds of it insert, in common with fibers of the external oblique and the underlying transversus abdominis, into the linea alba. The upper third inserts into the lower six ribs.

The transversus abdominis muscle is flat and triangular, with its fibers running horizontally. It lies between the internal oblique and the underlying transversalis fascia.
It originates from Poupart's ligament, the inner lip of the ilium, the lumbar fascia and the inner surface of the cartilages of the six lower ribs. It inserts into the linea alba behind the rectus abdominis.

The rectus abdominis muscles are long and flat. The muscle is crossed by three tendinous intersections called the linae transversae. The rectus abdominis is enclosed in a thick sheath formed, as described above, by fibers from each of the three muscles of the lateral abdominal wall.

They originate at the pubic bone, run up the abdomen on either side of the linea alba, and insert into the cartilages of the fifth, sixth, and seventh ribs.
The pyramidalis muscle is small and triangular. It is located in the lower abdomen in front of the rectus abdominis.

It originates at the pubic bone and is inserted into the linea alba half way up to the umbilicus.


Abdominal organs


The abdomen contains most of the tubelike organs of the digestive tract, as well as several solid organs. Hollow abdominal organs include the stomach, the small intestine, and the colon with its attached appendix. Organs such as the liver, its attached gallbladder, and the pancreas function in close association with the digestive tract and communicate with it via ducts. The spleen, kidneys, and adrenal glands also lie within the abdomen, along with many blood vessels including the aorta and inferior vena cava. Anatomists may consider the urinary bladder, uterus, fallopian tubes, and ovaries as either abdominal organs or as pelvic organs. Finally, the abdomen contains an extensive membrane called the peritoneum. A fold of peritoneum may completely cover certain organs, whereas it may cover only one side of organs that usually lie closer to the abdominal wall. Anatomists call the latter type of organs retroperitoneal.

Surface landmarks of the anterior abdomen

In the mid-line a slight furrow extends from the ensiform cartilage/xiphoid process above to the symphysis pubis below, representing the linea alba in the abdominal wall. At about its midpoint sits the umbilicus or navel. On each side of it the broad recti muscles stand out in muscular people. The outline of these muscles is interrupted by three or more transverse depressions indicating the lineae transversae. There is usually one about the ensiform cartilage, one at the umbilicus, and one between. It is the combination of the linea alba and the linea transversae which form the abdominal "six-pack" sought after by many people.

The upper lateral limit of the abdomen is the subcostal margin formed by the cartilages of the false ribs (8, 9, 10) joining one another. The lower lateral limit is the anterior crest of the ilium and Poupart's ligament, which runs from the anterior superior spine of the ilium to the spine of the pubis. These lower limits are marked by visible grooves. Just above the pubic spines on either side are the external abdominal rings, which are openings in the muscular wall of the abdomen through which the spermatic cord emerges in the male, and through which an inguinal hernia may rupture.

One method by which the location of the abdominal contents can be appreciated is to draw three horizontal and two vertical lines.

Horizontal lines

Front of abdomen, showing surface markings for duodenum, pancreas, and kidneys.
The highest of the former is the transpyloric line of C. Addison, which is situated half-way between the suprasternal notch and the top of the symphysis pubis, and often cuts the pyloric opening of the stomach an inch to the right of the mid-line. The hilum of each kidney is a little below it, while its left end approximately touches the lower limit of the spleen. It corresponds to the first lumbar vertebra behind.


The second line is the subcostal line, drawn from the lowest point of the subcostal arch (tenth rib). It corresponds to the upper part of the third lumbar vertebra, and it is an inch or so above the umbilicus. It indicates roughly the transverse colon, the lower ends of the kidneys, and the upper limit of the transverse (3rd) part of the duodenum.

The third line is called the intertubercular line, and runs across between the two rough tubercles, which can be felt on the outer lip of the crest of the ilium about two and a half inches (60 mm) from the anterior superior spine. This line corresponds to the body of the fifth lumbar vertebra, and passes through or just above the ileo-caecal valve, where the small intestine joins the large.

Vertical lines

The two vertical or mid-Poupart lines are drawn from the point midway between the anterior superior spine and the pubic symphysis on each side, vertically upward to the costal margin.
The right one is the most valuable, as the ileo-caecal valve is situated where it cuts the intertubercular line. The orifice of the vermiform appendix lies an inch lower, at McBurney's point. In its upper part, the vertical line meets the transpyloric line at the lower margin of the ribs, usually the ninth, and here the gallbladder is situated.
The left mid-Poupart line corresponds in its upper three-quarters to the inner edge of the descending colon.

The right subcostal margin corresponds to the lower limit of the liver, while the right nipple is about half an inch above the upper limit of this viscus.


Regions of the abdomen


9-region scheme

Surface lines of the front of the thorax and abdomen.
These three horizontal and two vertical lines divide the abdomen into nine "regions." (Note that "hypo" means "below" and "epi" means "above", while "chond" means "cartilage" (in this case, the cartilage of the rib) and "gast" means stomach. The reversal of "left" and "right" is intentional, because the anatomical designations reflect the position on the patient. )

1. right hypochondriac/hypochondrium
2. epigastric/epigastrium
3. left hypochondriac/hypochondrium
4. right lumbar/flank/latus/lateral
5. umbilical
6. left lumbar/flank/lateral
7. right inguinal/iliac
8. hypogastric/pubic
9. left inguinal/iliac

4-region scheme

Another way of dividing the abdomen is by using 4 quadrants:
1. right upper quadrant (RUQ)
2. left upper quadrant (LUQ)
3. right lower quadrant (RLQ)
4. left lower quadrant (LLQ)

http://en.wikipedia.org/wiki/Abdominal_muscles

Truth About Training The Abdominal Muscles

The fact that millions of Americans desire a trim waist is what keeps the ab equipment industry booming. Unfortunately, many of the abdominal exercise gadgets on the market are ineffective and sometimes even unsafe. The advertisements for these products perpetuate misconceptions about what really works and what doesn't.

Spot Reduction

"Trim" is a word used frequently in ab products. In reality, no exercise equipment will trim or reduce your waist. If you haven't heard by now, you cannot spot reduce fat (except by liposuction!). So don't believe ANY abdominal toning equipment advertisement that promises to decrease fat around your waistline. The fact is that ab exercises will train your abdominal muscles, but you will have the same layer of fat sitting on top of these muscles unless you create a calorie deficit by burning more calories than you consume. The most effective combination is aerobic exercise, strength training and healthy eating habits. You might not like this answer, but it is the only one that will work in the long run. Don't look for quick-fixes--as we all know, if it sounds to good to be true, it probably is!

The Flat-Stomach Myth:

Many people are on a quest to achieve a "flat stomach". The obsession with the abdominal area can cause frustration, anxiety, and can even lead to eating disorders. Unfortunately for many people it's not physiologically possible to achieve a flat-stomach. Our abdominals aren't designed to be flat. Instead, the abdominal muscles form a rounded, not flat, shape. Gender, age, and individual body types can effect the size and shape of your abdomen. This is especially true of many healthy and fit women who, when they reach about 40 years old, tend to get a lower abdominal "pooch" due to hormonal changes.

So instead of worrying about something you can't change, try focusing on something you can--like your posture. Poor posture can contribute to a "pot belly" look, while good posture can add to a trimmer-looking physique. Good posture consists of a slight bending of the knees, contracting the abdominal muscles to point the tailbone toward the floor, and keeping your shoulders back and your head balanced on your neck (not leaning forward). Think of a string attached to your head which is being pulled upward. Better posture will make you feel taller and slimmer.

Effective Abdominal Exercises

As mentioned earlier, ab exercises won't reduce fat from your waistline. Genetics, age and gender determine the shape of your abdomen. That said, with the proper exercises, you can improve the abdominal muscles. The abdominal muscles react to resistance training just like any other muscle group. Performing 100 biceps curls is not the proper way to overload the biceps--neither is doing 100 crunches to work the abdominals. Effective exercise will fatigue muscles in less than 20 repetitions and will produce better results.
You can achieve results without any equipment. You can even work your abdominals by performing a "pelvic tilt" while sitting in a chair. This method can strengthen your abdominals for better posture and for supporting the back. People with weak abs find this very helpful and easy to do. Other exercises:

Standard Crunch: Lie on back with knees bent. Lift your shoulders off the floor, concentrating on moving your ribs towards your hips. Pretend a grapefruit is under your chin so you don't move your head. Easier: hands on chest. Harder: Hands on sides of head, but don't pull on head. Hardest: Hands straight out above head. Go slow and keep breathing. Try 2 seconds up, hold for 2 seconds, then 2 seconds going down.

Reverse Curl: This targets the lower fibers of the front abdominal muscle and also the side abdominals. Lie on your back and bend your knees toward your chest as far as is comfortable, keeping hips on the floor. Contract your abdominal muscles to lift hips off the floor and bring knees toward chest. Don't swing your legs! Concentrate on using your abs to lift your pelvis toward your lower rib cage. Go slow and keep breathing. Easier: Hands on floor. Harder: Elbows on floor, hands in air.

Combination Crunch: Do the standard crunch and the reverse curl at the same time. If you need a challenging ab exercise, this will work great.

Ab Exercises on the Ball :There are some legitimate ab products like the exercise ball (aka swiss, gym, stability ball, Fitball), which has been used by physical therapists for decades. It's one of the safest and most effective training devices for the abs and low back. Lying on the exercise ball, your hips curve down so you start your exercise at a greater range of motion than you would lying flat on the floor. This means more of the abdominal muscle gets trained.

http://www.simplefitnesssolutions.com/articles/ab_muscles.htm

Lower Abdominal Exercises

The abdomen is one important part of the body that is composed of several muscles. The muscles are divided into groups; each has its own role to play. Of the muscle groups available, the ones located at the lower abdomen are considered by most fitness experts as the most difficult to trim and develop. It is for this reason that lower abdominal exercises are created to help people obtain the strongest and sexiest abs possible.
The lower abdominal exercise is created and introduced by fitness experts themselves to help people develop a six-pack abs. Although that helpful in toning abdominals, the technique itself won’t make a big difference when used alone. Yes, it is not that effective when not coupled with proper diet and a healthy lifestyle. This is the reason that experts highly recommend people to do the exercises while maintaining a proper diet. If possible, one should perform the lower abdominal exercise techniques along with other healthy cardiovascular activities like jogging, cycling, walking, and swimming.

Below are said to be the most effective and powerful lower abdominal exercises that most fitness professionals have been using. Take note of the following:

Side Crunches – You can do this lower abdominal exercise by first lying on your back. Bend your knees together and twist your waist, allowing your legs to lie on top of each other. Your legs must be facing to one side of your body in this case. Proceed by ensuring that the blades of your shoulder are lying flat on the ground at an even manner. When the right position is obtained, breathe out while lifting the upper part of your body off the floor. Doing this will allow you to feel a contraction on the oblique group of your abdominal muscles. To obtain the best results, repeat the steps from top to bottom by focusing on the other side of your body this time.

Reverse Crunches – Another popular lower abdominal exercise to practice, reverse crunches can be performed by doing nothing but the initial step – lying on your back. When done, place your hands at your sides and raise your legs straight upwards. While doing the knee bend, exhale. Then, curl the lower part of your body towards your chest. This time, inhale and let your legs return to the starting position. This lower abdominal exercise requires you to squeeze your abdomen, and to get the best effects, repeat the steps.

Lying Scissors – Start this exercise by again lying on your back. When lying, see to it that your palms are facing down the floor just under your lower back. Outstretch your legs, and begin to exhale while raising your legs alternately. Observe a slight bend on them. As you lower your legs, breathe in. Repeat the steps for a number of times, as required.
The good thing to know about the above mentioned lower abdominal exercises is that you can do them even at the comfort of your own home. They are easy to perform and require no specialized equipment just to make the workout successful.

http://ezinearticles.com/?Toning-Abdominal-Muscles-With-a-Lower-Abdominal-Exercise&id=652659