Top Rectus Abdominis Exercises To Add Into Your Daily Workout

Top Rectus Abdominis Exercises To Add Into Your Daily Workout

Your core muscles hold your entire body together in the correct structure. Therefore building and developing your core abdominal muscles are essential. But which muscles should you focus on to develop your core?

Your core muscles constitute the following: ● Rectus Abdominis (what is commonly known as "abs"), ● Transverse Abdominis (the deep-seated internal core muscle encapsulating your sides and spine), ● Internal and external obliques (the muscles forming the sides of your abdomen) Focusing on Rectus Abdominis and Transverse Abdominis exercises for strengthening, activating, and building muscle mass is the key to having a strong core.

You can practice body-weight-focused exercises, equipment-based exercises e.g. using the SpineGym or a combination of both.

In this article, we'll discuss the best exercise for the Rectus Abdominis, Transverse Abdominis, and obliques.

A strong core reduces the risk of lower back pain, improves balance, improves exercise performance, and makes you look fit and healthy.

Top 5 Core Exercise For the Rectus Abdominis The Forearm Plank You can't really have a core strengthening circuit without the forearm plank. It is considered one of the best exercise for the Rectus Abdominis since it targets multiple muscle groups along with the deep-seated internal core muscles. ● ● ● ●

Lie down in a prone position keeping your forearms on the floor, Extend your legs behind you, keeping only your toes on the ground.

Place your elbows beneath your shoulders.

Now slowly and steadily lift up your body, keeping only your toes and forearms on the ground. Your body should be in a parallel position from the floor. ● Contract your core muscles, squeeze your buttocks and tighten your upper body. ● Hold this position from 20 secs- 30 secs.

Reverse Crunch Reverse crunch forms a staple lower abs exercise. To strengthen your muscles focus on bringing your pelvis upwards towards your rib cage. ● Lie down on your back (supine position) ● Now gradually bend your knees such that your thighs are in a perpendicular position from the ground. ● Now pull your hips toward your rib cage by contracting your abdominal muscles, allowing your tailbone to rise off the ground, and pulling your knees towards your chest. ● Get back to the starting position and repeat again. You can perform this exercise for the Rectus Abdominis for 20-25 reps.

Alternating Knee-Ins Want to feel your Reverse and Transverse Abdominis in action? Try Alternating Knee-in.

It is considered one of the key impactful Reverse and Transverse Abdominis exercises. ● Lie in the supine position (on your back). Keep your legs straight and contract your core muscles. ● Now slowly raise your legs and head up from the floor. ● Move one knee towards your chest while keeping the other leg extended. ● Repeat the previous step with your other leg. ● Perform 10-15 reps on each leg alternatively.

Standing Hip Push-Back This exercise is best performed with core exerciser machines like the SpineGym, which adds resistance to the movement and offers adequate support to your back, reducing the risk of injury. ● Stand in an upright position without bending or slouching. ● Contract your core and start pushing back your lower back (hips). The spine belt in core exercisers adds resistance when you push your lower back against it. ● Simultaneously, push your palms and hands forward, breathe out slowly and feel the tension in your core muscles.

Standing Forward This is a simple exercise for strengthening your Transverse and Rectus Abdominis. ● Stand straight with your chest and face upright. ● Now contract your abdominal muscles and bend your upper body slowly above your pelvis. ● With a core muscle exerciser, you can place a resistance band behind your lower back or buttocks to add more intensity to the exercise for the Rectus Abdominis.

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