Six-pack 101

  
Six-pack 101

Your first step to a cover-model torso is understanding the muscles that make it up

You already have a six-pack – you just can't see it yet. It's hidden under the layer of fat that you affectionately refer to as your belly. And you won't be able to enjoy this very 21st-century barometer of health until your gut is gone. In addition to the immediate aesthetic rewards, there is a long-term benefit: a study published in the New England Journal of Medicine links excess abdominal fat to a near doubling of the risk of life-threatening diseases in later life. But before you start getting down to the business of removing that blubber, here's a rundown of what actually lies beneath.

1. Rectus abdominis

This is the muscle (note the singular) that has come to define fit, in both senses of the word. It starts at your rib cage and stretches down to your pelvis. Function-wise, it's called into play whenever you bring your pelvis closer to your rib cage and vice versa – for example, when you bend over or get up from a prone position. Despite being referred to as a six- or eight-pack, it is one single muscle divided by tendons: three horizontal, one vertical. Terminology aside, ownership of one sends out the message that you're serious about your health and fitness. Which can't be a bad thing.

2. External obliques

The obliques handle side-to-side movements; swinging a racquet, bat or punch are all actions you can thank these muscles for. They hug the sides of your abs, running diagonally from your lower ribs to your hipbone, and are used when you wheel your upper and lower body or rotate your trunk. Men tend to store fat over these muscles, which can detract from the abs. So although they're not officially part of the six-pack, keeping them lean and toned is essential for a solid midriff.

3. Internal obliques

Your internal obliques are unsung heroes, quietly getting on with their job while their external relation gets all the plaudits. Starting at your pelvis and ending at the base of your ribs, they're buried beneath your external obliques and sit at right angles to them. This allows them to protect your spine, acting as shock absorbers when you twist too quickly, while also raising your diaphragm up and down – which is pretty handy if you happen to enjoy breathing.

4. Transverse abdominis 
This is the backbone of your six-pack, sitting beneath your rectus abdominis and acting as a corset that holds your stomach in and keeps your pelvis and lower back stable. It's the weight belt you're born with, protecting your spine and organs while balancing your body. Strengthening it allows you to exercise more efficiently, burn more calories and get that six-pack in less time.