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A Workout To Build Your Midsection


The midsection sits on the front and sides of the lower half of the torso, originating along the rib cage and attaching along the pelvis. It  is composed of several muscles:

  • The External oblique
run diagonally on the body, allowing for angled movement. Work to rotate the torso and stabilize the abdomen. Exercises to work these muscles are  Side Bends and  Oblique Crunches.
  • The Internal Oblique

One way of training your transverse abdominis involves nothing more than a piece of string. Draw your stomach in (don’t hold your breathe), tie the string around your stomach loosely so that when you relax your transverse abdominis you feel your stomach press upon the string. Throughout the day try to maintain your position of drawing in your stomach, the string will act as a sign that you are relaxing the muscles. You will find that if you maintain correct posture this will be infinitely easier, which brings us to the next step in the pursuit of that flat hard stomach.

In order to build a clearly defined midsection all these muscles need to be worked along with  a cardio routine supported with a healthy diet.


  1. Crunches: 3 sets of 12 reps (30 seconds of rest)

  2. Bicycle Crunch: 3 sets of 12 reps (30 seconds of rest)

  3. Oblique Crunches: 3 sets of 12 reps (30-45 seconds of rest)

  4. Body Pike: 2 sets of 10 rep( 30 sec of rest)


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