ABDOMINALS (the basics):

The Rectus Abdominis
The Oblique Muscles
The Intercostal Muscles
The Serratus Anterior

Now that we know the names of the muscles which make up the abdominals, we can get down to work and develop that much desired six pack. The rectus abdominis is the part of the abdominal region, going from the pelvis up to the sternum, which will give us that six pack look. We all know the exercise that is best for developing this region ... crunches ... but how are they correctly performed.

Position yourself flat on your back with your heels elevated on a bench. Keep your legs at slightly more than 90 degrees and position your hands at one of the following three positions:

1. Beginner: arms crossed high across the chest
2. Intermediate: hands at the side of the head
3. Advanced: arms outstretched above your head with your hands clasped

Contract your abs and lift only your upper body up off the floor. This should be no more than about 4 inches. Keep your lower body in contact with the floor at all times. Pause and hold the contraction and then slowly lower yourself back down to the starting position. The contraction of your abs is the most important part to remember. Don't lock your hands behind your head or use your hands to complete the movement.

An alternative and more advanced position is to perform these crunches whilst supporting yourself on a Swiss ball. The curvature of the ball will increase the stretch at the starting position but make sure your feet are well placed for stability.

The obliques are located at the sides of the waist and respond best to a twisting motion. Get into the same position as I have outline above for standard crunches. As you raise yourself up this time, twist your torso so that your right elbow comes across towards your left knee. Contract your abs and hold. Lower yourself back down to the starting position and repeat this movement, this time bringing your left elbow across towards your right knee.

The intercostal muscles angle downwards along the rib cage and upper abdomen.

The serratus muscles are strands of muscle along the rib cage between the fronts abs and the lats. Cable crunches: Attach a rope to a high pulley, grab the ends of the rope and kneel down. Position your hands at the sides of your head and curl your body forward so that your shoulders are moving towards your knees. Contract your abs and hold in the downward movement. Slowly reverse the movement and return to the starting position.

There are so many exercises or variations which can be used to target the muscles which make up the abdominals. The most important point to remember, regardless of which exercise you add to your routine, is that you contract the abs during the movement. This contraction is very important for correct development.

That takes care of the exercise portion of getting that six pack. Now comes the hard part ... Nutrition. No mater how many crunches you perform and no matter how developed your abs may be, they will not be on show for all to see if you don't get your body fat percentage (BFP) down. Expect your abs to start showing through at around 12-14% body fat. The lower you go the more 'ripped' you will become. There is, ofcourse, a downside to having a visible six pack though. The old saying, 'Abs on show, muscles won't grow' is true. Just look at a professional bodybuilder in the off-season when they are adding mass. Not a single six pack in sight. Those well developed abdominal muscles are there but they are hidden. To make them show through you are going to have to add additional cardio exercises to your routine. I have found that cycling or running for 30 to 60 minutes first thing in the morning when you get out of bed, followed by a healthy breakfast gives your metabolism a much needed kick-start in lowering your BFP. Your carb intake will also have to be lowered so if you are using a Protein supplement make sure you know what ratio (protein/carb) you are consuming.

Your abs are perhaps the only muscle group which you may not be able to see developing so don't get discouraged. At the same time, don't expect them to just pop out over night. It takes time, commitment, and a lot of work but if you keep at it, it will happen.