Eight “Rectus Abdominis Muscle Workouts” for those aiming for a six-pack.

If you want to get the six-pack you have always dreamed of, training your rectus abdominis muscles is a must. In this article, under the guidance of personal trainer Yasuzan Matsuura, we will introduce muscle training that directly affects the rectus abdominis muscles, as well as tips on how to perform the training and how to create a six-pack.

Supervision

Taizan Matsuura

In 2016, he began working as a trainer as a member of Beyond Gym’s start-up staff. Served as store manager of the Horie store in Osaka, Japan; in 2017, he reached the pinnacle in the Mr. Japan contest, after which he went independent. In October 2022, he founded Waffle Gym in Tachikawa, Tokyo. He is always ready to propose muscle training menus that meet the needs of customers.

A six-pack is a state in which the rectus abdominis muscle appears on the surface of the body!

A six pack is a state in which the rectus abdominis muscle appears to be split into six pieces. The rectus abdominis is the most superficial outer muscle in the abdominal musculature and has been split like a piece of chocolate since birth. Training this area causes muscle hypertrophy, and the shape clearly appears even under fat, so training the rectus abdominis is essential to creating a good-looking six-pack.

What is the structure of the rectus abdominis muscle?

The rectus abdominis muscle is divided into several blocks as shown in the image below. It is divided by a “white line” running vertically down the center and “tendon strips” running horizontally, which give the muscle the appearance of being divided. The number of tendon segments differs from person to person, so a six-pack is not necessarily a six-pack; some people have a four-pack with four segments or an eight-pack with eight segments. Some people have a four-pack, some have an eight-pack, and some have an asymmetrical split, but these are common and congenital, so don’t worry too much.

What are the benefits of training the rectus abdominis?

The benefits of training the rectus abdominis muscles go beyond just getting a muscular six-pack. Here are some of the benefits of training the rectus abdominis muscles.

Advantages of training the rectus abdominis muscle (1) “Helps maintain a beautiful posture

Because the rectus abdominis muscle is responsible for keeping the upper body straight, training it helps maintain a beautiful posture. It is also effective when back muscles stiffen due to desk work, which can lead to a slouching posture.

Advantage of strengthening the rectus abdominis muscle (2) “Prevents lower back pain.

(1) A secondary benefit of training the rectus abdominis is the prevention of lower back pain. In particular, when the upper body is bent backward, a weak rectus abdominis muscle can cause pain in the lower back and back.

Advantage 3: “It also improves constipation.

When the muscles around the abdomen become weak, the ability to push weakens and flaccid constipation may occur. Rectus abdominis muscle training is also effective in improving this condition. In addition, abdominal muscle exercises alone stimulate the intestinal motility, so if you suffer from constipation, why not try muscle training of the rectus abdominis muscles to stimulate the muscles?