Core Abdominal Exercise
Rectus Abdominals

The Rectus Abdominals are more commonly known as the 'Six Pack'. A favourite for both Men and Women alike!

The objective of this page is to educate you on the 'Six Pack' muscle group and the importance of a well rounded core exercise routine.

Plus also give you safe and effective exercises you can perform.

The prime function of the rectus abdominals is forward flexion of the spine (to bend over, get you out of your bed in the morning, etc) Strong Abdominal muscles also enhance your balance, protecting your internal organs. 

The rectus abdominis is a straplike muscle designed for smooth, long movement.

Beware of infomercial abdominal machines. Many of these products make false claims, use only a one-dimensional approach and are cheaply made. There are also Health Club quality Abdominal Machines that do make working out a lot easier.

You can sift through all the reviews and recommendations of all the Good, the Bad and the damn right Ugly at Abdominal Equipment Exercise Reviews at our sister site Home-exercise-machines.com

When you attempt to train the abs through crunches and sit-ups, the hip flexors, which are more powerful muscles, do most of the work. 

This is the main reason that, when done incorrectly, crunches & situps are a disappointing waste of time. 
Even when you perform a crunch correctly, your rectus abdominis only begins the movement... Your Hip Flexors take over most of the work load. 

If you anchor your feet under a sofa, table, or gym bar or have a partner hold your feet, you work mostly the hip flexors because you naturally pull against the anchor with your legs. This reduces the role of the abs in the activity. With your feet anchored, your back may arch, which also puts unnecessary strain on the lower-back muscles.

Correct Abdominals Crunches:

By raising the torso slowly and coming up only part of the way (full sit-ups have been known to be a big no-no for some time now), you can target your rectus abdominals instead of your hip flexors.

An advancement on this:

• Lying on your back raise your legs to a 90 degree position, feet off the floor and level with your knees.
• Place your hands by your sides and rasie them, palms down, about 10 centimetres off the floor.
• Keeping your spine lenghtened, raise up slightly off the floor and stare at your thighs, imagine a string pulling the top of your head towards the ceiling.
• Taking a deep breathe through your nose and breathing out straighten your legs towards the floor, as you reach your limit take a deep breathe back in and bring your legs back to the start position.
• Repeat the 10-15 times, rest and do another set.

Many focus so intently on getting this section "flat" they end up causing damage to other areas of the body...

It is important for you to strenghten the entire abdominal region as it is helps stabilize the spine and protect you from injury.

The most important being the Transverse Abdominals. Follow the link to a full explanantion then check out the section on the obliques.

Next Page: The Obliques Abdominals

Return from Rectus Abdominals to Transverse Abdominals

Return to Abdominal Weight Loss Program

Go Back to the Home Page