Four major muscles are in the ab region. The rectus abdominus, which are the six-pack muscles, can be divided into both the upper and lower rectus abdomins. These muscles are responsible for flexion or bending at the trunk. The obliques are on the sides of the stomach and are responsible for twisting movements. The other major abdominal muscle group that ab exercises target are the transversus abdominus muscles, which run horizontally across the midsection and act as a support or girdle for the abdominals.
Upper Rectus Abdominus
Any ab exercise that includes flexion of the trunk will more than likely hit the upper rectus abdominus muscles to a degree. One abdominal exercise that targets the upper abdominals the most is the straight-up crunches where the emphasis is lifting your back off of the floor and toward the ceiling rather than toward your legs, like a traditional crunch. Other exercises the target the upper rectus abdominus muscles are stability ball crunches and toe touches.
Lower Rectus Abdominus
The lower rectus abdominus muscles are also responsible for flexion of the trunk, but they are primarily around the hip and leg area, whereas the upper rectus abdominus works the hips and upper body movement. Any abdominal exercises that bring the legs toward the chest targets the lower abdominals. Primary exercises include the suspended knee lift, reverse crunch and leg lifts.
Obliques
The obliques are primarily responsible for rotation around the trunk such as twisting the body left or right. Any core exercise that involves this twisting motion engages the oblique muscle. The primary exercises for targeting obliques are the side-to-side touch exercise, the medicine ball twist and the Russian twist on the stability ball.
Transversus Abdominus
The transverus abdominus muscles are primarily responsible for maintaining proper posture and keeping the internal structures of the stomach tight to the body. Exercises that stress the postural control of the abdominals typically challenge the transversus abdominus muscles. The most commonly used exercise for targeting the transversus abdominus muscles is the plank. The plank requires you to rest on your forearms and toes keeping your back and legs in a straight line. Other exercises that target this area are the ab wheel rollout and stability ball plank.
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