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Now, let's explore six essential compound exercises for six-pack abs. The exercises below train different parts of your abs in various ways for a more well-rounded ab workout. 1.
The linea alba is a white, fibrous band that is made of the bilateral rectus sheaths that join at the anterior midline of the body. These enclose the rectus abdominis muscles (a pair of long, linear muscles, commonly called the “sit-up” muscles) that originate at the pubic crest and pubic symphysis, and extend the length of the body’s trunk.
The rectus abdominis is a very long flat muscle, which extends along the whole length of the front of the abdomen, and is separated from its fellow of the opposite side by the linea alba. Tendinous intersections (intersectiones tendineae) further subdivide each rectus abdominis muscle into a series of smaller muscle bellies.
Early results from a 2006 study found that walking exercise (not abdominal exercise specifically) reduced the size of subcutaneous abdominal fat cells; cell size predicts type 2 diabetes according to a lead author. Moderate exercise reduced cell size by about 18% in 45 obese women over 20 weeks; diet alone did not appear to affect cell size. [3]
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It is the combination of the linea alba and the tendinous intersections which form the abdominal "six-pack" sought after by many people. The upper lateral limit of the abdomen is the subcostal margin (at or near the subcostal plane ) formed by the cartilages of the false ribs (8, 9, 10) joining one another.
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