All you ever wanted to know about your abs
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We have 3 types of abs : Rectus, Transverse and Obliques.
Crunches work the RECTUS. But as you can see the rectus mainly links the top of our torso to the bottom, while we are looking to build a brace of muscles that hold our spine and our viscus together, strengthening our core : priority is to develop the Transverse and the Obliques.
For the TRANSVERSE, the key is to start all exercises by :
1) engaging the perineum : try it and place a hand on your lower abs while contracting the perineum, you will feel your pelvis tightening.
2) elongating the torso by pulling our head as far as possible from our pelvis.
3) sucking your belly in, as if your belly button could touch your spine.
Now your Transverse is fully activated. Keep the contraction. This is what happens in the plank, iron bar, and sitting exercises. The Transverse holds your body together and protects your back.
For the OBLIQUES, practice the lateral plank and the abs push.
Crunches are putting a stress on your spine that is counter-productive to building a core. We strongly advise against those movements that shorten the muscles and make them stick out. Place a hand on your stomach to control that your abs are flat and sucked in as often as possible.
Also make sure that your pelvis is centered and elongated : no arch in or out, you should respect its natural curve. Practice the pelvis shift to become mindful of your pelvis position at all times.
These postures should also be kept in our daily lives : sitting on a chair, standing in a line...
Try it and let us know your thoughts !