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

I also recommend using an abdominal roller to strengthen your rectus abdominis muscles!

If you want to put a strong load on your rectus abdominis muscles, we recommend using an abdominal roller. The abdominal roller will stimulate the entire abdominal muscle group, so you will be able to work out more efficiently. When just starting out, it may seem difficult to apply load to the lower part of the abdominal muscles, but if you move the roller widely with the image of using the abdominal muscles as a whole, it will work well, so please give it a try. If you are a beginner and don’t know how to do it, check out the article that introduces it in detail!

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What are the tricks to get a good workout for the rectus abdominis muscles?

There are three main tips for working the rectus abdominis muscles. In addition to being points that are common to all training programs, simply being aware of these points will change the way they work, so be sure to keep them in mind.

Tips for making rectus abdominis muscle training work: 1) “Contract the ribs and pubic bone close together, and be conscious of stretching them farther apart.

The rectus abdominis muscle is the muscle attached from the ribs to the pubic bone. In order to contract and extend the muscles properly, it is important to be aware of the movement of the muscles and at the same time to be conscious of moving the ribs and pubic bone as close to and as far away from each other as possible. Also, be careful not to raise the upper body too much, as when the upper body is raised firmly, as in the upper body raising performed for physical fitness testing, the ribs and pubic bone are separated from each other and the load is released.

Rectus Abdominis Muscle Training Tip #2: “Exhale with the image of a concave abdomen at the timing when the abdominal muscles contract.”

It is important to be aware of your breathing in all training. Especially when it comes to the abdominal muscles, breathing causes the diaphragm to move, which in turn affects the contraction and extension of the rectus abdominis muscles, so be aware of this. Breathing out to contract the abdominal muscles with the image of a concave stomach, and breathing in to stretch the abdominal muscles with the image of an expansive stomach, will change the way the exercise works.

Rectus Abdominis Muscle Training Tips for making it work (3) “Keep your abdominal muscles engaged throughout the movement so that the load is not lost.”

As you get used to the movements, it is easy to relax and take it easy, but this is absolutely not the way to go. Of all the muscles in the body, the abdominal muscles recover quite quickly, so it is just fine to push until your abdominal muscles are sore. However, if you feel any discomfort in your lower back, back, neck, or other muscles besides your abdominal muscles, stop immediately.

There is more to creating a good-looking six-pack than just training the rectus abdominis muscles!

If you want to create the great-looking six-pack that everyone wants, there are two things that are just as important as training your rectus abdominis muscles. Keep these two points in mind to build a muscular six-pack.

1) “Reduce belly fat so that your rectus abdominis muscles stand out.”

Trainer Mr. Taiyama Matsuura

In the first place, in order to give the rectus abdominis a firm three-dimensional appearance, it is necessary to lose the subcutaneous fat that sits on top of it. It depends on how much the muscles are hypertrophied, so this is just a rough guide, but it is said that the muscles start to look broken at around 15% body fat, and the shape will appear clearly at around 10% body fat. Review your diet, take up aerobic exercise to burn calories, and make gradual efforts to lose subcutaneous fat.

2) “Tighten the abdomen by strengthening the inner muscles in the deeper layers of the abdominal muscle groups.”

Below the rectus abdominis is the transversus abdominis muscle, an inner muscle that covers the abdomen like a corset. If the transversus abdominis muscle is weak, the stomach will protrude even if the abdominal muscles are well defined, so it is important to train the transversus abdominis muscle as well. Training the rectus abdominis muscles also puts some load on the transversus abdominis, but it is not enough, so it is recommended to stimulate it with planks and other exercises that mainly train the transversus abdominis muscles.

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