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10 Minute Abs Workout – MENS FITNESS MAGAZINE
10 MINUTE ABS WORKOUT! No equipment needed!
The abdomen (colloquially called the belly, tummy, midriff, stomach, tucky or stocham) is the portion of the body between the thorax (chest) and pelvis, in humans and in other animals. The abdomen is the front section of the abdominal segment of the torso. The area inhabited by the abdomen is called the abdominal cavity. In arthropods it is the posterior tagma of the body; it follows the thorax or cephalothorax.
In humans, the abdomen spans from the thorax at the thoracic diaphragm to the pelvis at the pelvic brim. The pelvic brim spans from the lumbosacral joint (the intervertebral disc between L5 and S1) to the pubic symphysis and is the margin of the pelvic inlet. The space above this intake and under the thoracic diaphragm is termed the abdominal cavity. The boundary of the abdominal cavity is the abdominal wall at the front and the peritoneal surface at the rear.
In vertebrates, the abdomen is a large bodily cavity encompassed by the abdominal muscles, in front and to the sides, and by part of the vertebral column at the back. Lower ribs can also encompass ventral and lateral walls. The abdominal cavity is contiguous with, and above, the pelvic cavity. It is linked to the thoracic cavity via the diaphragm. Structures such as the aorta, inferior vena cava and esophagus travel through the diaphragm. Both the abdominal and pelvic chambers are bordered with a serous membrane known as the parietal peritoneum. This membrane is contiguous with the visceral peritoneum lining the organs. The abdomen in vertebrates contains a multitude of organs relating to, for instance, the digestive system, urinary system, and muscular system.
The abdominal cavity houses most organs of the digestive system, including the stomach, the small intestine, and the colon with its connected appendix. Other digestive organs are known as the accessory digestive organs and include the liver, its connected gallbladder, and the pancreas, and these communicate with the rest of the system via numerous ducts. The spleen, and organs of the urinary system including the kidneys, and adrenal glands also lie within the abdomen, along with many blood veins including the aorta and inferior vena cava. The urinary bladder, uterus, fallopian tubes, and ovaries may be regarded as either abdominal organs or as pelvic organs. Finally, the abdomen has a large membrane called the peritoneum. A fold of peritoneum may entirely cover certain organs, but it may cover only one side of organs that usually lie closer to the abdominal wall. This is called the retroperitoneum, and the kidneys and ureters are known as retroperitoneal organs.
Abdominal organs can be extremely specialized in some species. For example, the stomach of ruminants, (a suborder of mammals that includes cattle and sheep), is divided into four chambers – rumen, reticulum, omasum and abomasum.
The abdominal wall is made up of three layers of muscles. External oblique, internal oblique, and transverse abdominal are the three types, from outside to inside. Between the vertebral column, lower ribs, iliac crest, and pubis of the hip are the first three layers. Their fibers all converge at the midline and form a sheath around the rectus abdominis before merging on the opposing side at the linea alba. The external oblique, which goes downward and forward, the internal oblique, which runs upward and forward, and the transverse abdominal, which runs horizontally forward, provide strength.
The fibers of the transverse abdominal muscle run horizontally and are flat and triangular. It’s located between the internal oblique and the transverse fascia beneath it. The inguinal ligament, costal cartilages 7–12, iliac crest, and thoracolumbar fascia all contribute to it. Inserts into the pubic crest, xiphoid process, linea alba, and conjoint tendon.
The muscles of the rectus abdominis are long and flat. The tendinous intersections are three fibrous bands that cross the muscle. The rectus abdominis is encased in a thick sheath made up of fibers from each of the three lateral abdominal wall muscles, as mentioned above. They start from the pubis bone, run up the abdomen on both sides of the linea alba, and insert into the fifth, sixth, and seventh rib cartilages. The inguinal canal is a channel across the layers in the groin region. The testes can fall through the wall here, and the fibrous cord from the female uterus runs through it. Inguinal hernias can also develop here due to weakness.
About Mens Fitness Magazine
MENS FITNESS MAGAZINE is a monthly men’s health and fitness magazine published by Kelsey Media in the United Kingdom and Ireland. It began in the year 2001.
The MENS FITNESS MAGAZINE slogan is “Fit For Life,” and it is aimed at men of all ages. It includes sex tips, grooming advice, celebrity interviews, and in-depth features and analysis on the core and emerging health and fitness trends, as well as training, nutrition, muscle-building, fat loss, and sports performance.
Dennis Publishing acquired complete publishing rights to Men’s Fitness in the United Kingdom and Ireland in 2009. American Media, Inc. had previously published the magazine under license. Dennis also published a number of books under the Men’s Fitness brand, known as MagBooks, including the Amazon UK best-seller 12 Week Body Plan, co-authored by then-deputy editor Joe Warner and personal trainer Nick Mitchell. The journal introduced an interactive edition in 2013.
Pete Muir (now editor of cycling magazine Cyclist), Jon Lipsey and Warner (who founded the digital fitness publishing startup IronLife in 2014), and Joe Barnes (previously editor of FHM and Front) have all served as editors. Joel Snape, a former children’s novelist and games journalist, served as features editor and later associate editor on the crew. Will Jack, who worked with Barnes at FHM and Front as well as on Sport and is currently at Men’s Health, and Ped Millichamp, the former Daily Mail Weekend Magazine creative director, were among the art directors. Andy Dixon, a former deputy editor, is the editor of Runner’s World in the UK, while Michael Donlevy was the editor of Maxim’s UK edition when it closed in 2009.
Dennis sold the title to Kelsey Media in Kent in 2019. Isaac Williams is the current editor.
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This workout is from the Men’s Fitness Magazine UK September issue!
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