7 Best Exercises For Training Rectus Abdominis

The “six-pack” muscle, called the rectus abdominis (RA), is famous. People know where it is, but not everyone gets how it works.

Knowing more about the RA helps trainers prevent injuries and problems in the core area.

Let’s explore the rectus abdominis muscle a bit more.

Where is Rectus Abdominis?

To find your rectus abdominis muscle:

  1. Lie on your back.
  2. Place your fingers in the middle of your belly, just above your pubic bone.
  3. Follow your belly button down until you reach the bony part – that’s your pubic bone.
  4. This is where the muscle starts.

To find where it ends:

  1. Feel the bottom of your ribcage, just below your sternum (the bone in the middle of your chest).
  2. The lowest ribs have cartilage that extends down.
  3. The muscle attaches to this cartilage.

That’s it! You’ve found the attachment points of your rectus abdominis muscle.

How Do You Activate The Rectus Abdominis Muscles?

Exercises For Training Rectus Abdominis

To activate your rectus abdominis muscles, think about bringing your chest and hips closer together.

For instance, when you do a sit-up or reverse crunch, you’re moving your hips toward your chest, which activates these muscles.

Remember, the rectus abdominis has upper and lower parts. Depending on the exercise, you can focus more on one part than the other.

Exercises like hanging leg raises target the lower abs, while sit-ups target the upper abs.

You can also activate these muscles through stability exercises like the pallof press, farmer’s walk, and plank.

A well-rounded workout plan for your rectus abdominis should include exercises that target it in different ways.

If you don’t have time for exercise, you may try using the ab stimulators.

7 Best Rectus Abdominis Exercises

1. Decline Weighted Sit-Ups

  1. Sit on a decline bench with knees bent and hook your legs in place.
  2. Hold a weight above your chest with straight arms.
  3. Sit up, bringing your chest towards your hips while reaching the weight up.
  4. Slowly lower back down and repeat.

2. Hanging Knee Raise

  1. Hang from a pull-up bar with straight arms.
  2. Simultaneously bring both knees up towards your chest.
  3. Lower your legs back down and repeat.
  4. Add a dumbbell between your feet for more challenge.

3. Barbell Ab Roll-Outs

  1. Load a barbell with circular 10-pound plates.
  2. Start in a plank position with hands on the barbell and knees on the floor.
  3. Roll the barbell forward, keeping your body straight.
  4. Flex your abs to pull the barbell back to the starting position.

4. L-Sit

  1. Set up two flat benches or parallel bars.
  2. Press your hands into the benches or bars and straighten your legs out in front of you.
  3. Hold for as long as you can in an L shape.

5. RKC Plank

  1. Set up in a plank position with forearms on the floor and hands together.
  2. Squeeze your hands and glutes as hard as you can.
  3. Brace your core and hold for 20-30 seconds.

6. Farmer’s Walk

  1. Pick up heavy dumbbells and walk while maintaining good posture.
  2. Keep the weights off your hips and sides.
  3. Grip the dumbbells tightly and walk in a straight line.

7. Medicine Ball Slam

  1. Hold a slam ball over your head with both arms.
  2. Tighten your core and slam the ball down while dropping into a squat.
  3. Repeat for the indicated number of reps.

If you don’t have time for exercise, consider trying the ab stimulator called Vital Flex Core.

5 Benefits Of Rectus Abdominis Exercises

Here are 5 reasons why doing exercises for your rectus abdominis (those ab muscles) is super important:

  1. Great-Looking Abs: When you work on your rectus abdominis with exercises and eat right, your abs will start to look awesome! You’ll get that cool six-pack effect, and when you hit the beach, everyone will want to know your secret.

  2. Boost Athletic Performance: Strengthening your abs doesn’t just make them look good; it helps you perform better in sports and everyday activities. You’ll run faster, jump higher, and move more smoothly because your core is stronger and more stable.

  3. Stronger Core, Stronger Lifts: A stronger core means stronger lifts at the gym. Your squats and deadlifts will improve because your core can support heavier weights. Plus, you’ll be better at carrying heavy stuff without hurting yourself.

  4. Fixes Bad Posture: Ever heard of that annoying thing called anterior pelvic tilt? It happens when your abs and glutes are weak, and your hip flexors are tight, causing lower back pain. Strengthening your abs helps fix this and keeps your posture on point.

  5. Better Breathing: Strong abs help you breathe better. When your abs are strong, you can exhale more forcefully, which means you can inhale more air. Say goodbye to feeling out of breath all the time!

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