Eight “Rectus Abdominis Muscle Workouts” for those aiming for a six-pack. Page 2

It is effective to train the “upper” and “lower” rectus abdominis muscles with awareness of each!

Since the rectus abdominis is a long and wide muscle, it is common to train the upper and lower portions separately. To train the upper part, move the upper body while keeping the legs fixed, and to train the lower part, incorporate a menu in which the upper body is fixed and only the legs are moved. By performing specialized muscle training for the upper and lower portions of the body, a well-balanced six-pack will be obtained. Incidentally, fat tends to accumulate in the lower part of the abdomen, so if anything, it is the upper part that is more likely to appear broken immediately.

Four effective muscle training menus for strengthening the upper rectus abdominis

Let’s start with abdominal muscle training that works the upper rectus abdominis. We will introduce some that are easy to perform but low-impact, as well as some that are more difficult and high-impact.

Upper rectus abdominis muscle muscle training (1) “Curl Up

Among the exercises for training the upper rectus abdominis muscles, the curl-up, which has a particularly narrow range of motion, is recommended for beginners as it puts less strain on the lower back. Although this is an easy exercise, it is possible to push the abdominal muscles to their limits if performed properly. It is also an excellent workout after a high-intensity workout, so it is important to master the form.

Lie on your back with your knees at 90 degrees and your hands on your thighs. From there, slide your hands toward your knees while allowing your shoulder blades to float 2~3 cm. Keep the movement controlled and slow as you lower down. First, repeat the exercise for 30 seconds, being conscious of working with careful form, and then increase the number of seconds and sets as you become accustomed to the exercise.

Trainer: Mr. Taiyama Matsuura

As with all of the exercises introduced in this article, please be aware that you must keep your hips firmly on the floor. If your lower back bends and lifts off the floor, your rectus abdominis muscles will not contract properly and you will put a strain on your lower back.

Upper rectus abdominis training (2) “Crunches”

The crunch is a strengthened version of the curl-up described above. By expanding the range of motion, the crunches allow the upper rectus abdominis muscles to contract firmly. However, the points to be aware of are the same as in the curl-up, so those who have mastered the form of the curl-up should find it easier.

Lie on your back with your knees at 90 degrees and your hands on your thighs. From there, slide your hands down to your knees as you raise your upper body. The shoulder blades should be able to float about 5~8 cm. It is also important to round your hips as you raise your upper body, looking at the navel area. Once your hands reach your knees, return your upper body in a controlled manner. It is recommended to start with 30 seconds of repetitions, and then increase the number of seconds and sets as you become accustomed to the exercise.

You have to raise your upper body more firmly than with curl ups, so I think it will feel very tight at first. When it gets tough, we tend to use a recoil or bend over at the waist, but this can hurt the lower back and not help the abdominal muscles. The secret to getting a six-pack is to do sit-ups with as much range of motion as possible while maintaining a gentle motion.

Upper rectus abdominis training (3) “Sky Touch”

Sky Touch is a muscle training exercise in which you repeatedly raise your upper body while keeping your hands directly above your shoulders. The weight of the arms acts as the load, making this workout more effective than crunches in stimulating the upper part of the abdominal muscles. If your abdominal muscles are already strong and Sky Touch is not enough for you, it is recommended to do it with dumbbells or plates as an applied version.

Lie on your back with your knees at 90 degrees and your hands directly above your shoulders so that they are perpendicular to the floor. From there, raise your upper body as if you were moving your hands toward the ceiling. At this point, keep your eyes on the ceiling, but be aware that your chin should not rise up. Once you are fully up, slowly bring your upper body back down and repeat the exercise. Perform this exercise for 30 seconds as long as you can, and increase the number of seconds and sets as you become accustomed to it.

Basically, all abdominal exercises require you to round your back and look at your navel to contract your abdominal muscles, but for this exercise, the key to making it work is to “raise your upper body higher,” so I keep my eyes on the ceiling. However, this may not allow the back to round properly, so it is recommended that the chin be pulled back lightly. Also, be careful not to raise your upper body so far that your lower back is off the floor, as this will take the load off your abdominal muscles.

Upper rectus abdominis training (4) “Long arm crunches

The most high-impact of the upper rectus abdominis muscle training exercises introduced in this article is the long arm crunch. The weight of the arms also becomes the weight when the upper body is raised, so it is said to be more demanding than the Sky Touch. The load can also be increased by holding dumbbells or plates in the hands, so if you feel that you are not getting enough, try adding more weights.

Lie on your back with your knees at 90 degrees and your hands above your head with elbows straight. Raise your upper body, making sure that your arms do not leave the sides of your ears. At this point, the face should be naturally oriented and the eyes should be on the thighs. After raising your upper body, slowly return to the same trajectory and repeat. 30 seconds is the maximum number of repetitions you can do with good form, increasing the number of seconds and sets as you become more comfortable.

When performing long arm crunches, be careful not to swing your arms. Be careful not to raise your upper body as you swing, just keep your arms up. If you have difficulty doing the banzai pose, you can also stack or cross your hands on top of each other. But be careful not to bend your elbows.