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Lesson 5. TYPES OF PRIMAL MOVEMENTS; (1) NATURAL HUMAN MOVEMENT, (2)

ANIMAL MOVEMENT, AND BABY FIT

Introduction to Movements
Movement refers to the ability and act of changing physical position or location of the
body or its parts. Human movement is a complex and integral aspect of our daily lives,
involving various systems within the body, including the musculoskeletal, nervous, and
sensory systems. Here are some key aspects of movement in relation to humans:

1. Motor Skills: Human movement encompasses a wide range of motor skills, from
basic movements like walking and running to more complex activities such as playing
a musical instrument, typing, or performing acrobatics. The development and control
of these motor skills are essential for our ability to interact with the environment and
perform daily tasks.
2. Musculoskeletal System: The musculoskeletal system, which includes muscles,
bones, joints, and connective tissues, plays a central role in human movement.
Muscles contract and generate force to move bones and joints, allowing us to
perform various movements.
3. Health and Fitness: Physical activity and exercise are essential for maintaining
overall health and fitness. Regular physical activity promotes cardiovascular health,
strength, flexibility, and endurance. It can also help prevent or manage various
medical conditions.
4. Rehabilitation: Movement is a key component of rehabilitation for individuals
recovering from injuries, surgeries, or medical conditions. Physical therapy and
rehabilitation programs are designed to help people regain and improve their
movement abilities.
5. Sport and Recreation: Many sports and recreational activities involve complex
movements that require skill, precision, and coordination. Competitive sports, dance,
yoga, and martial arts are examples where movement is a central focus.

Primal Movements

Types of Primal Movements:

1. Natural Human Movement
2. Animal Movements

PRIMAL MOVEMENTS, often associated with primal movement patterns or primal

fitness, refer to a set of fundamental, natural, and functional movements that humans have
used throughout their evolutionary history. These movements are often considered
foundational because they mimic the types of physical activities our ancestors engaged in
for survival, such as hunting, gathering, and escaping predators.

1. Natural Human Movement refers to the fundamental physical actions and gestures
that humans perform instinctively and without formal training. These movements are
often a result of our biological and evolutionary heritage and are considered basic
and essential for everyday life. They include:
Walking: Human beings are naturally bipedal, which means we walk on two
legs. Walking is one of the most basic and natural forms of human movement.
It's a fundamental way of getting from one place to another and is a key
component of our daily activities.
Running: Running is an extension of walking and is a faster mode of
locomotion. It's a natural human movement used for various purposes,
including exercise, hunting, and fleeing from danger.
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Climbing: Humans have an innate ability to climb, whether it's ascending

stairs, trees, or rocks. This skill has been crucial throughout human evolution
for accessing resources and escaping predators.
Lifting and Carrying: The ability to lift and carry objects is a fundamental
aspect of human movement. It's used for various tasks, such as carrying
groceries, lifting children, or moving heavy objects.
Throwing: Throwing objects is another natural human movement. It's tied to
our evolutionary history as hunters and gatherers and is used for activities like
playing sports or defending ourselves.
Bending and Squatting: Bending at the waist and squatting down are natural
movements for tasks like picking up items from the ground, gardening, or
using the restroom.
Balancing: Humans have a natural sense of balance, allowing us to stay
upright and stable while standing, walking on uneven surfaces, or participating
in activities like yoga or dance.
Gestures: Basic gestures such as waving, pointing, and clapping are natural
forms of non-verbal communication that are used across cultures to convey
emotions and intentions.
Breathing and Posture: Maintaining proper posture and engaging in
controlled breathing are natural movements that contribute to overall health
and well-being. They are essential for maintaining balance and stability during
various activities.

2. Animal Movement refers to the ways in which animals naturally and instinctively
engage in physical activities, such as locomotion and other behaviors, as compared
to how humans move. Animal movements are inspired by the animal kingdom,
however it isn’t just about having fun, the serious part is that it encourages us to
engage in movement exercises we often neglect in a modern environment as adults
and unfortunately it’s the case for many kids too. The feature of animal movements to
include crawls, jumps, sprawls and hops means we move as nature intended, in
whole-body ways that are primal, natural and functional. Move like an animal, flow
like an animal.

In the context of exercise and fitness, "animal movement" refers to a type of

physical activity that mimics the movements of various animals. These movements
are often used in functional fitness and bodyweight training routines to improve
strength, flexibility, coordination, and overall fitness. Animal movements can be a fun
and effective way to work out, and they are inspired by the way animals move in
nature. While there are some similarities, there are also significant differences
between these two types of movements.

Purpose and Goals:

Animal Movements: Animals move primarily for survival, including finding food, water,
shelter, mating partners, and avoiding predators. Their movements are often instinctual and
driven by biological needs.
Human Movements: Human movements can encompass a wide range of purposes,
including survival, but also leisure, work, social interaction, and cultural activities. Humans
have the ability to make choices based on their desires and goals.

Methods of Locomotion:
● Animal Movements: Animals use various methods of locomotion, such as walking,
running, swimming, flying, and crawling, depending on their species and adaptations.
● Human Movements: Humans primarily move by walking and running but also have
the ability to use various forms of transportation, including vehicles, bicycles, and
public transit.

Spatial Navigation:
● Animal Movements: Animals often rely on innate instincts, sensory perception, and
spatial memory to navigate their environments. Some animals, like migratory birds,
use complex navigation techniques.
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● Human Movements: Humans use a combination of sensory perception, spatial

cognition, and technological aids like maps and GPS to navigate their surroundings.
Human navigation can be highly sophisticated and adaptive.

Cultural and Social Influences:

● Animal Movements: Animal movements are largely instinctual and can be influenced
by genetic programming and environmental cues. Social animals may also move in
groups for protection or hunting.
● Human Movements: Human movements are greatly influenced by culture, society,
and individual choices. Humans often move in groups for various purposes, including
commuting, recreation, and organized events.

Adaptability:
● Animal Movements: Animal movements are typically well-suited to the specific
ecological niches and environments in which species have evolved. They are often
highly specialized.
● Human Movements: Human movements are highly adaptable and can occur in
diverse environments and contexts. Humans can modify their movements to suit
different situations and challenges.

Technology and Tools:

● Animal Movements: Animals rely on their physical adaptations and instincts for
movement. They do not create tools or technologies to enhance their movements.
● Human Movements: Humans have developed a wide range of tools and technologies
to facilitate movement, including vehicles, sports equipment, and wearable devices
for fitness tracking.

Benefits of Baby Fit Exercise

"Baby Fit" typically refers to programs or activities designed for infants and young
children that aim to promote physical development, motor skills, and overall health from a
very early age. Understanding the principles of baby fitness helps students appreciate the
critical role of early motor skills and physical activity in a child's overall growth, health, and
cognitive development. Integrating "Baby Fit Exercise" into tertiary education ultimately
underscores the importance of starting physical fitness from infancy, laying the foundation
for lifelong health and well-being.
The following are the benefits of baby fit exercise:
● Improved Overall Fitness
Baby fit exercises often include a mix of cardiovascular, strength, and flexibility
training. These exercises can help students enhance their overall physical
fitness, endurance, and stamina.
● Core Strength and Stability
These exercises frequently focus on strengthening the core muscles, which
can benefit students by improving posture, reducing the risk of lower back
pain, and enhancing core stability for activities like lifting weights or sitting for
long periods.
● Stress Reduction
Students can also experience a high level of stress. Engaging in regular
physical activity, such as baby fit exercises, can help reduce stress and
promote mental well-being.
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● Social Support and Community

Students can also benefit from the social aspect of group exercise classes,
helping them build friendships and combat feelings of isolation.
● Adaptability and Convenience
Baby fit exercises often offer adaptable routines that can be modified based on
individual fitness levels. Similarly, students may appreciate flexible exercise
options that fit their busy schedules and diverse fitness levels.
● Body Awareness
Baby fit exercises often emphasize body awareness, which can help students
develop a better understanding of their bodies and movements, potentially
reducing the risk of injury during other physical activities.
● Injury Prevention
Strengthening the muscles around the pelvis and lower back, which is
common in baby fit exercises, can help reduce the risk of injuries, such as
lower back pain, in students who may engage in activities like sports or
weightlifting.
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Lesson 6. CRAWL AS VITAL CORE BODY EXERCISE, EXERCISE BENEFITS OF

CRAWL, AND BABY CRAWL

Introduction to Crawling
“Crawling" in terms of exercise refers to a physical movement pattern or exercise
technique that involves moving your body on the ground in a crawling position. It is often
used as a functional exercise to improve strength, stability, coordination, and overall fitness.

Crawling exercises are often included in functional fitness routines, as they engage
multiple muscle groups, promote stability and balance, and can be adapted to various
fitness levels. They are also used in physical therapy and rehabilitation settings to improve
motor skills and strengthen weakened muscles.

Crawling exercises are considered beneficial for overall body conditioning and can be
used as warm-up drills, part of a workout routine, or as a fun way to improve mobility and
coordination. They are particularly effective for strengthening the core and improving the
stability of the shoulders and hips.

Crawl as Vital Core Body Exercise

The phrase "Crawl as Vital Core Body Exercise" appears to describe a form of
physical exercise that involves crawling as a fundamental component to engage and
strengthen the core muscles of the body.

1. Crawl: Crawling typically refers to the movement of a person or animal on their

hands and knees, or sometimes just hands and feet, while keeping their torso close
to the ground. Common forms of crawling include the baby crawl (infants learning to
move), the bear crawl (used in some fitness routines), and the commando crawl
(used in military training).
2. Vital Core: The "core" in the context of fitness usually refers to the group of muscles
in the torso area, which includes the abdominal muscles, lower back muscles, and
muscles around the pelvis. These muscles are considered vital because they provide
stability and support for various movements and activities, and they contribute to
good posture.
3. Body Exercise: This phrase suggests that crawling is being used as a form of
physical exercise for the entire body. While crawling primarily engages the core
muscles, it also requires the use of other muscle groups, such as those in the arms
and legs, to move the body forward or backward.

Exercise Benefits of Crawl

Crawling exercises offer a wide range of benefits for overall fitness and well-being.
These movements engage multiple muscle groups, primarily focusing on the core,
shoulders, and hips, which results in improved core strength and stability. Additionally,
crawling enhances coordination and agility as it challenges the body to move in a controlled
and balanced manner. Whether it's the bear crawl, spider-man crawl, or other variations,
these exercises promote functional strength that translates to everyday activities and sports
performance. Crawling is also suitable for individuals of various fitness levels and can serve
as a valuable warm-up or full-body workout, helping to increase flexibility, strengthen
muscles, and boost cardiovascular endurance. Moreover, crawling exercises can aid in
injury prevention by enhancing joint mobility and muscular balance, making them a versatile
addition to any fitness regimen.

Crawling exercises offer several benefits for physical fitness and can be a valuable
addition to a workout routine. This are commonly recognized benefits of crawling exercises
based on established fitness principles:

1. Core Strength: Crawling engages the muscles of the core (abdominals, obliques,
and lower back) to maintain stability and control, helping to strengthen and tone
these muscles over time.
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2. Shoulder and Hip Mobility: Crawling movements require a wide range of motion in
the shoulders and hips, promoting joint flexibility and mobility.
3. Coordination and Balance: Crawling challenges coordination as you need to
synchronize the movement of your arms and legs. This enhances overall body
control and balance.
4. Functional Fitness: Crawling mimics real-world movements and can improve
functional fitness, making daily activities easier and reducing the risk of injury.
5. Cardiovascular Endurance: Crawling can elevate your heart rate, providing
cardiovascular benefits when incorporated into a high-intensity workout.
6. Injury Prevention: By strengthening muscles, enhancing joint stability, and
improving coordination, crawling exercises can contribute to injury prevention.
7. Versatility: Crawling exercises can be adapted for various fitness levels and goals,
from gentle movements for beginners to challenging drills for advanced athletes.
8. Mental Focus: Crawling requires concentration and focus on body positioning,
fostering a mind-body connection that can benefit mental well-being.
9. Variation: Adding crawling exercises to your routine can provide variety and prevent
workout boredom, helping you stay motivated.
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Lesson 7. EXECUTION AND MECHANICS OF CRAB WALK EXERCISE

Crab Walk Exercise

Crab walk is a calisthenics and total body exercise that primarily targets the
shoulders and to a lesser degree also targets the abs, biceps, chest, glutes, middle back,
traps, triceps and hamstrings. Crab walk is an exercise for those with an intermediate level
of physical fitness and exercise experience.

Benefits of Crab Walk Exercise

● Strengthening Muscles:
o Triceps: The back of your arms (triceps) is engaged as you push your body
up.
o Shoulders: Both the anterior and lateral deltoids are activated.
o Core Muscles: The abdominal muscles and lower back work to stabilize your
body.
o Leg Muscles: Quadriceps, hamstrings, and calf muscles are engaged during
the walking motion.
● Improving Coordination: The cross-body movement involved in the crab walk
enhances coordination and motor skills.
● Enhancing Flexibility: The crab walk requires a decent range of motion in the
shoulders and hips, contributing to improved flexibility.
● Core Stability: The crab walks challenge your core, promoting stability and balance.

Mechanics of Crab Walk Exercise

Step 1: Sit on the floor with your feet hip-width apart and your hands placed behind you,
fingers pointing toward your feet.

Step 2: Lift your hips off the ground, creating a tabletop position with your body.

Step 3: Start walking by moving one hand and the opposite foot at the same time, then
alternate with the other hand and foot.

TARGET MUSCLES:
● Triceps Brachii: Muscles at the back of the upper arm.
● Rectus Abdominis: The "six-pack" muscles of the abdomen.
● Gluteus Maximus: The main muscle of the buttocks.
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Lesson 8. EXECUTION AND MECHANICS OF INCH WORM EXERCISE

Inchworm Exercise
The inchworm exercise offers a little bit of everything—it helps strengthen the
muscles of your anterior chain (the front half of your body) while stretching the muscles of
your posterior chain (the back half of your body). And because it targets your entire body in
some capacity, it gets the blood flowing. The inchworm exercise is a full-body exercise that
primarily targets the core, hamstrings, and shoulders. It is a dynamic stretching exercise that
also engages the muscles in the legs and back.

Benefits of Inchworm Exercise

● Full-Body Workout: The inchworm engages multiple muscle groups simultaneously,
providing a comprehensive full-body workout. It targets the core, shoulders, triceps,
chest, abdominals, hips, glutes, hamstrings, calves, and quadriceps.
● Strength and Endurance: The exercise strengthens the muscles involved in
entering, exiting, and holding the plank position. This can lead to improved muscular
strength and endurance, especially in the upper body, core, and lower body muscles.
● Flexibility: The inchworm involves stretching the hamstrings, calves, and, to some
extent, the low back and glutes. Regularly performing the inchworm can contribute to
improved flexibility in these areas.
● Functional Movement: The inchworm mimics everyday movements like bending at
the waist, reaching for an object, and maintaining core stability. It helps improve
functional fitness and can translate to better performance in daily activities.
● Cardiovascular Conditioning: When incorporated into high-intensity interval training
(HIIT) routines, the inchworm can help maintain an elevated heart rate, contributing
to cardiovascular conditioning.
● Core Stability: Holding the plank position during the exercise engages the core
muscles, promoting core stability and endurance. A strong core is essential for
maintaining good posture and preventing lower back pain.
● Improved Posture: Strengthening the back and core muscles through the inchworm
exercise can help improve posture by providing better support for the spine.
● Warm-Up and Injury Prevention: As an active warm-up, the inchworm helps
prepare the body for more strenuous workouts by increasing blood flow, raising body
temperature, and activating the muscles. This can reduce the risk of injuries during
exercise.
● Time Efficiency: The inchworm is a time-efficient exercise that can be easily
incorporated into your routine. It doesn't require any equipment, and you can perform
it almost anywhere.
● Variability: The exercise can be modified and combined with other movements to
create diverse workout routines, adding versatility to your fitness regimen.
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Mechanics of Inchworm Exercise

● Starting Position: Begin in a standing position with your feet hip-width apart.
● Forward Bend: Hinge at your hips to bend forward, keeping your knees slightly bent.
Lower your hands to the floor in front of your feet.
● Walking Out: Walk your hands forward, keeping your legs as straight as possible.
You'll end up in a high plank or push-up position with your body in a straight line.
● Pause: Hold the plank position for a moment to engage your core and shoulder
muscles.
● Reverse Movement: Begin to walk your hands back towards your feet, returning to
the forward bend position.
● Standing Up: Finally, stand up by extending your hips and returning to the starting
position.
TARGET MUSCLES
● Pectoralis Major: Chest muscles.
● Rectus Abdominis: The "six-pack" muscles of the abdomen.
● Hamstrings: Muscles located at the back of the thigh.
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Lesson 9. EXECUTION AND MECHANICS OF GORILLA WALK EXERCISE

Gorilla Walk Exercise

The Gorilla Walk exercise, also known as a “Gorilla Crawl,” is a functional movement
exercise that mimics the walking pattern of a gorilla. It’s often used in functional fitness and
strength training routines to improve mobility, coordination, and overall body strength. It’s a
dynamic movement that combines elements of a deep squat, a forward lunge, and a
walking motion.

Benefits of Gorilla Walk Exercise

● Full-Body Strength: The Gorilla Walk engages a wide range of muscle groups,
including the legs, core, arms, and shoulders. This full-body engagement can lead to
increased strength and muscle development.
● Functional Movement: The exercise mimics a functional movement pattern, similar
to crawling, which can be beneficial for improving real-world movements and
enhancing overall functional fitness.
● Mobility and Flexibility: The Gorilla Walk requires a deep squat position and
emphasizes hip and ankle mobility. Over time, this can help improve flexibility and
mobility in these areas.
● Cardiovascular Endurance: The continuous movement involved in the Gorilla Walk
can elevate your heart rate, providing a cardiovascular workout in addition to strength
training.
● Core Stability: Maintaining a squat position and coordinating the crawling motion
necessitates core stability and control, which can lead to improved core strength.
● Coordination and Balance: The exercise challenges coordination and balance as
you move your hands and feet in a controlled manner. This can benefit
proprioception and neuromuscular coordination.
● Low Impact: The Gorilla Walk is a low-impact exercise, making it suitable for
individuals who want to reduce stress on their joints while still engaging in
challenging workouts.
● Variety: Adding the Gorilla Walk to your fitness routine can introduce variety and
break the monotony of traditional exercises. It can be used as a fun and engaging
element in your workouts.
● Core Engagement: The exercise heavily engages the muscles of the core and lower
back as you maintain a squat position and perform the crawling motion, which can
contribute to improved posture and reduced risk of back pain.
● Enhanced Mind-Body Connection: This exercise requires concentration and focus
to maintain proper form, promoting a stronger mind-body connection.
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Mechanics of Gorilla Walk Exercise

● Start in a standing position with your feet about shoulder-width apart.

● Bend your knees and hips to lower your body into a deep squat position.
● As you squat down, reach your hands down towards the floor in front of you, keeping
your back straight.
● Plant your hands on the ground in front of you.
● Walk your hands forward, allowing your body to follow, until you are in a plank
position (similar to the starting position of a push-up).
● From the plank position, reverse the motion by walking your hands back towards your
feet and returning to the deep squat position.
● Stand up to complete one repetition.

TARGET MUSCLES:

● Gluteus Maximus: The main muscle of the buttocks.

● Hamstrings: Muscles located at the back of the thigh.
● Core Muscles: Stabilizing muscles of the abdomen.
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Lesson 10. EXECUTION AND MECHANICS OF LIZARD CRAWL EXERCISE

Lizard Crawl Exercise

The Lizard Crawl exercise is like the boss of floor workouts. Experts say it’s a tough
exercise, especially if you’re new to this type of training. But don’t worry, you can break it
into smaller parts to make it easier. When you do this exercise, it helps your body in many
ways. It checks how flexible and stable your joints are, how strong your muscles are, and
how good your core (the middle part of your body) is at holding you up. It’s like a full-body
workout in one go! One more good thing about it is that it helps you get in better shape. It’s
hard when you’re just starting, and you might feel really tired and your heart will beat faster,
but that’s a sign that you’re working hard and getting better.

Benefits of Lizard Crawl Exercise

● Increased coordination
Coordination between the upper and lower body is trained, which is very
important for almost all physical activities performed.

● Increased Kinesthetic Awareness

Crawling also trains your central nervous system, increasing your kinesthetic
awareness and core control. This is such a valuable benefit because the
nervous system is the master regulator of the body.

● Improved flexibility & core stability

Many of the flexibility problems people experience are not necessarily due to
tightness of specific muscle tissues, but to a core stability problem.

● Improved walking mechanics

Doing crawling exercises can help you pinpoint certain problems with your
walking pattern, and over time help to make you a better, more efficient walker.
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Mechanics of Lizard Crawl Exercise

● Starting Position:
⮚ Begin in a push-up position with your hands on the floor, arms fully
extended, and your body in a straight line from head to heels.
⮚ Your feet should be slightly wider than hip-width apart.

● Lizard Crawl Movement:

⮚ Start by taking a small step forward with your right/left hand and right/left
foot simultaneously. Your hand and foot should move together.
⮚ While taking that step, lower your body close to the ground, keeping your
chest and hips low.
⮚ As you move your right/left hand and foot forward, your left/right knee
should hover just above the ground.
● Alternating Sides:
⮚ After taking a step with your right/left hand and foot, repeat the same
movement with your left/right hand and left/right foot.
⮚ Continue to alternate sides, taking small, controlled steps.

● Maintain Core Engagement:

⮚ Throughout the exercise, keep your core muscles (abdominals and lower
back) engaged to stabilize your body.
⮚ Your hips should stay level with your shoulders, and your back should
remain straight.
● Keep the Movement Controlled:
⮚ It’s essential to move in a slow and controlled manner, especially if you’re a
beginner. This will help you maintain proper form and balance.
● Practice Proper Breathing:
⮚ Breathe steadily as you crawl, inhaling and exhaling as needed to maintain
your focus and energy.
● End the Crawl:
⮚ You can continue the Lizard Crawl for a specific distance or a set number of
steps before stopping.

TARGET MUSCLES
● Latissimus Dorsi: Large back muscles.
● Rectus Abdominis: The "six-pack" muscles of the abdomen.
● Hip Flexors: Muscles that assist in lifting the legs.
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Lesson 11. EXECUTION AND MECHANICS OF TRADITIONAL BEAR CRAWL

EXERCISE

Traditional Bear Crawl Exercise

A bear crawl is a lot like a moving high plank, you'll hold all of your body weight
above the floor, with just your palms and toes touching the ground, so it's no surprise the
exercise can help strengthen your core. The traditional bear crawl exercise is a fundamental
bodyweight exercise that involves moving on your hands and feet, mimicking the movement
of a bear. It's often used in fitness routines to improve strength, stability, and overall
athleticism.

Benefits of Traditional Bear Crawl Exercise

● Full-Body Strength: Bear crawls engage multiple muscle groups, including the
shoulders, arms, core, and legs. This exercise helps build strength in these areas,
contributing to overall functional strength.

● Core Stability: The hovering position of the knees and the requirement to keep the
core engaged throughout the movement make bear crawls excellent for developing
core stability and strength. This can aid in improving posture and reducing the risk of
lower back pain.

● Improved Coordination: Bear crawls challenge your coordination by requiring

opposite limbs to move simultaneously. This can help enhance your mind-body
connection and motor skills.

● Cardiovascular Endurance: Bear crawls can be a physically demanding exercise,

especially when performed at a faster pace. This can elevate your heart rate and
provide a cardiovascular workout, contributing to improved endurance.

● Functional Fitness: The bear crawl replicates movements that are similar to
everyday activities, making it a functional exercise. It can improve your ability to
crawl, climb, and perform tasks that require core and upper body strength.

● Low Impact: Bear crawls are generally a low-impact exercise, which means they put
less stress on the joints compared to high-impact activities like running or jumping.
This makes them suitable for individuals with joint issues or those looking for a
joint-friendly workout.

● Versatility: You can perform bear crawls in various directions (forward, backward,
and sideways), and you can incorporate them into different workouts and routines.
This versatility allows you to adapt the exercise to your specific fitness goals.

● Balance and Proprioception: Bear crawls challenge your balance and

proprioception (awareness of your body's position in space). This can help improve
overall stability and reduce the risk of falls and injuries.

● Core Activation: The bear crawl demands continuous core engagement to maintain
the hover and control your movements. This can lead to improved core strength and
endurance.

● Mental Toughness: Bear crawls can be mentally challenging, particularly when

performed for extended durations or as part of a high-intensity workout. They can
help develop mental resilience and discipline.
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Mechanics of Traditional Bear Crawl Exercise

● Move forward by simultaneously moving the right hand and the left leg in a crawling
motion. Your knees never touch the ground.

● Switch sides immediately after placing weight on the right hand and left leg, moving
the left hand and right leg forward.

● Continue in a crawling motion, moving forward for your desired number of steps or
distance.

TARGET MUSCLES:

● Deltoids: Shoulder muscles.

● Rectus Abdominis: The "six-pack" muscles of the abdomen.
● Quadriceps: The front thigh muscles.