Washboard abs
Synonyms in a broader sense
Six pack, abdominal training, abdominal training, muscle building, weight training, bodybuilding, diet
definition
Of the Washboard abs is a slang term for a strongly trained abdominal muscles in humans.
He's hiring Muscle and tendon plate system which shows a crisscross tension of the individual parts in its front and side area. The Visibly pronounced bulge of the abdominal muscles, under the low body fat and the skin, is horizontal by intermediate tendons (Intersectiones tendineae) and vertically through the Linea alba divided.
The washboard stomach is therefore dependent on the muscle cross-section of the abdominal muscles and the body fat above it. Furthermore, the washboard abs is closed 80% depending on the right diet and only to 20% of the abdominal muscle training.
Due to the variation in the incisions in the intermediate tendons, it may not be possible for people to have a washboard abs. Some people, on the other hand, are genetically predisposed to a "ten-pack". As a rule, three horizontal incisions form the washboard abs in most people.
Figure abdominal muscles
Abdominal muscles
- Straight Abdominal Muscle -
Rectus abdominis muscle - Outer weird
Abdominal muscles -
Obliquus muscle
externus abdominis - Inner sloping
Abdominal muscles -
Obliquus muscle
internus abdominis - Transverse abdominal muscle -
Muscle transversus
abdominis - Pyramidal muscle -
Pyramidalis muscle - Intermediate string -
Intersectio tendinea - Rectus sheath -
Vagina recti abdominis muscles - Iliac crest - Iliac crest
- White line - Linea alba
(Braiding of the tendon plate)
Anterior abdominal muscles -
(1. + 5.)
Lateral abdominal muscles -
(2. + 3. + 4.)
Posterior abdominal muscles -
Square lumbar muscle -
M. quadratus lumborum
(not in the picture)
You can find an overview of all Dr-Gumpert images at: medical illustrations
Exercises
To achieve a washboard abs, you should train your straight, obliques and lower abs. On the page washboard abs exercises you will find a detailed description for each of these muscle groups with a corresponding picture.
Also read: Training the abdominal muscles - you should pay attention to this
anatomy
In a broader sense, the washboard abs is a strong, flexible and at the same time adjustable muscular-sinewy belt, the large space between the lower thorax opening, the upper edge of the pool and the Lumbar spine fills in and extends forward from the lumbar spine to the median line of the body.
As a result of the connection between the muscles of the washboard abdomen and the ribs, this muscle belt is able to transfer forward, lateral and rotational movements to the axial skeleton.
Anatomically correct belong to a washboard abs:
- external oblique muscle (M. obliquus externus abdominis)
- internal oblique muscle (M. obliquus internus abdominis)
- transverse abdominal muscle (Transversus abdominis muscle)
- straight abdominal muscle (Rectus abdominis muscle)
- Pyramidal muscle (M. pyramidalis)
- quadrangular lumbar muscle (M. quadratus lumborum)
Neither the pyramidal muscle nor the lumbar muscle have any visual influence on the washboard abs. They only take part in the supporting, holding and moving functions of the trunk.
Of the external obliques (M. obliquus externus abdominis) represents the with a plate up to 0.7 cm thick on four sides largest of all abdominal muscles and is the most superficial. It arises from the 5th to 12th rib and has its attachment to the iliac crest, the linea alba and the inguinal ligament. Innervation: Nn. intercostales, Th 5-12.
The function of the external oblique muscle exists in one unilateral contraction in a Inclination and rotation of the axial skeleton and rib cage. Together with the straight abdominal muscle, the external oblique abdominal muscles are jointly responsible for the contraction on both sides Flexion of the trunk.
Of the internal oblique muscles (M. obliquus internus abdominis) is approx. 1 cm thick the smallest of the three lateral abdominal muscles and lies under the external oblique muscle. This three-sided abdominal muscle takes its origin from the surface sheet of the lumbar back bandage (Thoracolumbar fascia), from the middle lip of the iliac crest (Linea intermedia cristae iliacae) and from the lateral half of the inguinal ligament. The inner oblique abdominal muscle starts at the 9th to 12th ribs and the linea alba. Innervation: Nn. intercostales, Th 5-12, L1.
The function at a unilateral contraction of the internal oblique muscle consists of the Inclination and rotation of the trunk to one side. At a bilateral contraction and fixed pelvis the internal obliques pull the ribs forward and down thereby bend the trunk ventrally.
Of the transverse abdominal muscles (Transversus abdominis muscle) is approximately 0.5 cm thick and is trapezoidal under the outer and inner oblique abdominal muscles. It has its origin on the inside of the cartilage of the 7th-12th centuries. Rib, from the deep sheet of the lumbar back bandage (Lumbar aponeurosis), from the inner lip of the iliac crest (Labium internum cristae iliacae) and the lateral limitation of the inguinal ligament. The transverse abdominal muscle starts at the linea alba. Innervation: Nn. intercostales, Th 7-12, iliohypogastric nerve, ilioinguinal nerve.
The function of the transverse abdominal muscle bilateral contraction consists in the Constriction of the abdominal cavityby pulling the ribs inwards. This tone largely shapes the waist.
Of the straight abdominal muscle (Rectus abdominis muscle) runs on both sides of the median line of the abdomen, approx. 40 cm long, 7 cm wide and up to 1 cm thick. It has its origin with its three fleshy prongs on the outer surface of the 5th-7th centuries. Costal cartilage and on the sword process of the sternum (Proc. xiphoideus sterni). The attachment is on the pubic bones (Pubic tuberosity) and the symphysis. The straight abdominal muscle has 3-4 sinewy transverse ridges up to 1 cm high (Intersectiones tendineae), which divides the muscle into individual sections. These so-called switching tendons result in well trained people Six pack/ Washboard abs. Innervation: Nn. intercostales, Th 5-12.
The function of the straight abdominal muscle exists in one unfixed pelvis (e.g. on a slope on the pull-up bar) in one Lifting and holding the pelvis. If that Pelvis, however, is fixed (whereby origin and approach are reversed), an Leaning of the trunk forward.
Aspects of why you should get a washboard abs
From a medical point of view, the guard board abs of great importance for the axial skeleton.
The Spine is fixed, but very flexible in itself Support of the trunkwhich transfers the entire load of the upper half of the body to the pelvic girdle. The axial skeleton must accommodate all movements of the pelvis in the Hip joints opposite the lower limbs and is therefore in one constant unstable equilibrium.
In order for this unstable balance between the spine, trunk and lower extremities to function, there is one pronounced muscles are required.
Particularly noteworthy is that entire abdominal muscles with their opponents the M. erector spinae, the Lumbar muscle (M. psoas) and the Rib holder (M. scalenus anterior, medius et posterior).
The spine is therefore constantly subject to the play and counterplay of these muscles, which are located dorsal and ventral to the spine, so that falling forwards and backwards is excluded. It is therefore often compared to a ship's mast, which can only be held upright by the muscle pull system.
Lies a muscular imbalance in muscle pull before, this will affect the position and mobility of the ship's mast (the spine) and long term complaints cause.
Usually the Abdominal muscles muscular deficits compared to the opponents in the trunk on. In the case of such muscular imbalances, it is crucial to identify and eliminate them as early as possible.
Lots of people with Back pain show exactly this phenomenon. So that there are no clinical abnormalities like one disc prolapse or chronic back problems with degenerative wear and tear comes, it is all the more important that to train the muscles involved for a washboard abs.
Another reason for one Washboard abs/Six pack, lies in the aesthetics.
Nowadays people are in a society where it is about seeing and being seen. The external appearance has an instinctive effect on the viewer.
Someone who pays attention to their diet and trains their body also looks good in a suit at a job interview. This means that attention is not only paid to the washboard stomach directly on the beach, but the viewer can also get an idea of the person in a suit in front of him. A washboard abs increases self-confidencewhat turn a strong appearance has the consequence.
It should be noted that a washboard abs / six-pack not only has a positive effect when seen, but also accompanies and influences people positively in everyday life.
Washboard abs: how do you get one?
The washboard abs is the visual perception of the abdominal muscles divided by tendons. The low excess body fat has a far greater impact on the washboard abs than the shape and muscle cross-section of the individual abdominal muscles.
So to get a washboard abs you need a certain amount Nutrition plan and the proper abdominal muscle training in connection with endurance sport.
The right nutrition will be a constant companion throughout the day and requires one high level of planning. What do I eat in the morning, at work at noon, in between - when I'm hungry - and in the evening? Do I have to pre-cook something to eat and take it to work? What do I buy and where can I find the right food? These are all questions to deal with in order to get a washboard abs.
The corresponding training however, is subject fixed times. Abdominal muscle training, for example, always takes place on Mondays, Wednesdays and Fridays, and jogging takes place on Tuesdays and Saturdays. This is about an hour a day in which one occupies with the training, while the nutrition takes up more time during the day.
Are the first successes for a washboard abs and you enjoy the healthy diet, the whole thing is only half as difficult. It will even turn out to be a develop completely new body awareness.
The hard discipline pays off week to week and more and more abdominal muscles are becoming visible for the washboard abs. In addition, the Trunk stability significantly improved and one is more resilient in everyday life. Back problems decrease, the Well-being increases and the blood values are in favor of the athlete.
Washboard abs for women
Getting a washboard abs requires highest discipline in training and in nutrition about a longer period.
This period is from Starting weight and the Training effort dependent.
The A woman's body composition is very different from that of a man. Therefore, it is more difficult for women than men to reduce their body fat until the abdominal muscles become visible under the skin layer for a washboard abs. While in men aged 30 to 40 years one Body fat percentage 18% - 21% are considered healthy, for women of the same age this is approx. 29% - 32%. So women have approx. 10% - 15% more body fat than men. The only problem is that in both sexes the Washboard abs only with a body fat percentage of less than 15% begins to become visible. Conversely, this means that women have a healthy body fat percentage lose up to 15% more body fat have to be able to achieve the same level of success as men.
In addition, men also have a higher basal metabolic rate due to their higher muscle percentage. It is all the more important for a woman to increase their basal metabolic rateto get a washboard abs. It is much easier to lose excess body fat when more energy is burned than is added.
The prerequisite for this is one healthy and calorie-optimized diet. To increase the basal metabolic rate, both a Endurance sport as well as a special abdominal muscle training several times a week respectively.
This is exactly where the problem many women face today. Who manages to do about an hour of sport four to five times a week, in addition to work, family and private interests? This is exactly the problem, not only for women, but it usually requires more training than men.
The question is, how can abdominal muscle training and endurance sports best be integrated into everyday life for the washboard abs? In addition to the correct amount and composition of the diet, it is also important for the goal of "washboard abs" Training planning in the form of a daily, weekly and monthly plan. This plan should sensibly tailored to everyday life become. Many women are active in the morning, some in the evening. The training units should therefore be adapted to the individual physical requirements. But before such a plan is made, this is motivation of vital importance. There will be days when neither the body nor the mind feels fit to exercise. It is precisely on such days that it is important to regain the motivation that influenced or even triggered the decision to have a washboard abs. Be it role models, the agreed appointment with your training partner or certain music tracks that get you going again is up to you. It is only important to draw new motivation every day in order to get a little closer to success every time.
It's also for a washboard abs it is not absolutely necessary to be a member of a studio. Abdominal muscle training usually only requires a mat, your own body weight and the right attitude. The endurance sport can be done before work, during the lunch break or after work right outside the door.
Washboard abs at 40
While the body fat percentage in one normal weight 20 year olds around 14% -18% is (in women between 27% - 30%), this increases to 22% - 24% for men over 40 years of age (33% - 36% in women).
Of the necessary body fat percentage but remains for a washboard stomach even at the age of 40 constant. The consequence is a larger training scope at the age of 40.
In addition, the metabolism is no longer the same as it was at the age of 20. On the Proper nutrition should then be of particular importance become. Also the Endurance sports gets one more greater importance. Here will be Excess calories burned sufficiently and the Basal metabolic rate increased.
With the right amount of training and the right diet, nothing stands in the way of a washboard abs even at 40 years of age. It only requires one greater workload.
A natural disadvantage at 40 is that degenerative wear and tear of the active and especially the passive musculoskeletal system. It often starts to hurt in the joints or the muscles take longer to regenerate. For this is a short warm-up program at the beginning of the training advisable. That too Stretch at the end of each session should be done with age.
If all of these aspects are taken into account when training for a washboard abs at 40, this hurdle will not pose any further problem. It is important at 40 years of age healthy ambition to have. There is no point in trying to achieve one's goals through pain and pain. Once the pain becomes chronic and shows clinical abnormalities, the necessary recovery time is extended at the back and thus also the goal of washboard abs at 40.
Washboard abs diet
Proper nutrition has up to 80% influence on the washboard abs. It's not just about the amount, but especially about the amount Composition of the diet on.
The body fat percentage for a washboard abs can thus be reduced much more successfully. There are now a variety of nutritional methods, some of which work great.
In weight training they are Low carb diet, the Anabolic diet and the Volumetrics Diet Of particular note. All have the goal that Reduce body fat percentage with little loss of strength. Loss of strength can occur with such nutritional methods, as the composition of all three diets with one low to very low content of carbohydrates and one increased protein content is marked. The anabolic diet even includes a significantly higher proportion of fat in the diet.
The background consists of one low insulin secretionwhich causes the storage of glucose in the form of glycogen in the muscle cells. Become less carbohydrates to the body added, no more can be stored and converted to fatty acids.
The goal is the To activate the antagonist of insulin, the glucagon. Its main job is to increase blood sugar levels. However, if there are not enough carbohydrates in the form of glycogen in the muscle cells, the release of the hormone glucagon causes the Release of fatty acids. These fatty acids are broken down into energy-rich ketone bodies in the liver and released into the blood, which in turn causes the blood sugar level to rise. This metabolic state is also called ketosis. Little by little the metabolized excess fat reserves and the body fat percentage is reduced to a minimum for the washboard abs.
Washboard abs body fat percentage
In order for the muscle and tendon plate system to become visible for a washboard abs, the Body fat percentage a certain level to reach. For this reason, it is said among athletes: "You don't train yourself to a washboard abs, you train it away".
The body fat percentage should be at least for a fully defined washboard abs / six pack 12% or less lie.
With a body fat percentage of approx. 15%, the upper parts of the abdominal muscles of the straight abdominal muscle (Rectus abdominis muscle) recognizable. With a body fat percentage of less than 15%, the remaining portions of the straight abdominal muscle and the external oblique abdominal muscles (M. obliquus externus abdominis) become increasingly apparent. With a body fat percentage of 12% and less, the lower parts of the straight abdominal muscle finally become visible and the first ramifications of the veins become apparent above the groin region.
Body fat percentage of under 10% are only possible with enormous effort and discipline in training and especially in nutrition to get.
Before competitions, strength athletes / bodybuilders reduce their body fat and water percentage enormously. You are then in a so-called "dry state" in order to present your muscles in a more defined manner. The body fat percentage in such competitive athletes is below 6%. However, such a value should only be aimed for by competitive athletes who take part in competitions. To what extent the body fat percentage can be reduced to such a minimum and at the same time enormous muscles are built is a sensitive topic among strength athletes. Nutritional methods such as the anabolic diet promises can at least prevent a loss of strength and muscle cross-section. Everything else is usually accompanied by extreme supplementation.
Washboard abs: I already had it, doesn't suit me.
Actually, this is about a saying on postcards or T-shirts. However, there is also a bit of truth in it.
Many sports enthusiasts, especially young men who have already had a washboard abs, or at least were close to it, know the problems that a washboard abs can cause.
Not only the way to the washboard abs costs a lot of discipline, but also to hold it upright and turn it into a homogeneous muscle ratio to the rest of the body to put. Some athletes quickly get into a so-called Fitness mania and want to achieve increasingly extreme goals.
In the rarest cases such athletes are satisfied with themselves and have a healthy view of their successes. This phenomenon also often occurs in anorexic people. Such people see themselves from a completely unimaginable and unrealistic perspective.
In order to achieve more and more success, the Diet and training for a washboard abs / six pack made even more extreme.
The pounds are gradually disappearing, the body is becoming increasingly sinewy and the colleagues at work are already worried about you.
Rumors are already circulating that you are sick or that a bad incident in the family has definitely happened, whereupon psychological problems are the trigger for the extreme weight loss, etc.
Furthermore complains the environment. The washboard abs, with all of its training and nutrition, has become too large for it to be the time with the girlfriend / boyfriend, family or friends falls by the wayside.
At first, friends only envy the visible success and the looks that you get in the swimming pool, but often it quickly becomes more correct envy added. It is then said that the chest or arm muscles do not match the pronounced abdominal muscles of the washboard abs and so on.
So in the future, more attention will be paid to the chest and arm muscles, which in turn leads to less time for other things in life.
The game goes well for about 3 months, until you finally got really psychological problems and the friend, beaming, strokes your stomach on the couch at noon after eating two pieces of cake with 500 kcal each. The friends log in to watch football again at the weekend and, while drinking beer, feel confirmed in their opinion that this is only a male ego around the age of thirty. The newly bought trousers are put back in the closet and one can only hope that one has taken pictures of oneself with one's washboard stomach. Because whatever remains are your friends and not your washboard abs.
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