Rectus Abdominis

The rectus abdominis is one long flat muscle, running the length of the abdomen region. Often referred to as the '6-pack' because of the tendinous inscriptions. The rectus abdominis acts a collective group with the likes of the obliques and transverse abdominis, the abdominal muscles, in stabilisation of the torso and lumber region, and also movements of the midsection.

The rectus abdominis is recruited during flexion of the trunk. Exercises that require this action will recruit the rectus abdominis effectively. These exercises can be viewed to the right.

The common choice for people who want to stimulate the rectus abdominis is to perform endless sit-ups. This is not ideal. ‘Sit-ups’ mainly recruit the hip flexors during the movement as both the hip flexors and the rectus abdominis cross at the hip joint. Our goal should be to place stress onto the rectus abdominis whilst minimising recruitment of the hip flexors, even though their activation will always be present to a degree.

Ideally we want to place our bodies in good mechanical positions for rectus abdominis contraction, whilst giving our lower back enough support. These exercises can be viewed in the exercise section to the right.

It is also a common mindset for people to think that targeting the rectus abdominis will spot reduce fat off their midsections. This is not true. Fat loss is achieved via cardiovascular training with the correct diet protocol. Visit our Diet Forum for help with this.
Furthermore, a common comment from people is that their ‘lower abs’ are lagging. I would most confidently say that this is not the case in 99% of cases. People are mistaking body fat for a lagging body part. The lower abdominal region is where people often hold their stubborn body fat, and thus definition of the lower Rectus Abdominis is hindered. Reduction in body fat is what is often needed.

Interestingly, the rectus abdominis has been shown to contain a decent ratio of type ii fibres, thus hypertrophy can be best achieved with lower repetitions then most perform. Do remember however that we wish to minimise hip flexor recruitment as much as possible, so lesser resistance with better form takes priority.