Rectus abdominis strengthening exercise: Health Benefits, Types, How to do?

What is rectus abdominis strengthening exercise?

Rectus abdominis strengthening exercise is a great way to make your abdominal wall more strong and powerful enough to do all lower back activity with ease and many health benefits associated with it.

The Rectus Abdominis made up the top layer of the abdominal muscles, commonly referred to as your “six-pack.” It is two flat and parallel muscles separated by linea alba (a connective tissue).

The rectus abdominis muscle situated between the ribs and the pubic bone at the front of the pelvis. When this muscle is contracted, the characteristic bumps or bulges are commonly known as the six-pack. The main action of this muscle is to move your body between the rib cage and the pelvis.The main function of these muscles is Trunk flexion, which compresses abdominal viscera and expiration.

To strengthen your rectus abdominis, you need to do a variety of core exercises that include rectus abdominis exercises. The easiest way to accomplish this is to add a rectus abdominis workout to your routine. By strengthening this rectus abdominis muscle you will get a better posture and stronger abs. If your abdomen is strong it will help to alleviate the back pain and improve your ability to give better performance in sports and other activities.

Health benefits of rectus abdominis strengthening exercise.

• A good posture: When your rectus abdominis muscles are weak, you may naturally tend to slouch posture due you do not have the musculature to support proper alignment. Strong abdominals help you to maintain good posture by helping prop up your spine so it feels more natural to stand tall with your arms and legs in alignment.

• This exercise helps to maintain Balance and stability in movement
• This exercise helps to decrease the risk of falls in seniors
• Reduced risk for back pain
• Helps to give a better performance in sports
• Helps to give you a Firm and toned trunk
• This exercise Reduces Back Pain: The abdominal muscles act as an anchor for muscles of the middle and lower back. If your abdominals are weak, it forces the back muscles to work harder to support your middle and lower back.
• Abdominal strength increases the endurance of the muscles of your back so you fatigue less easily and are less vulnerable to strain or injury.
• Strong abdominals help to prevent an exaggerated anterior pelvic tilt. If you have anterior pelvic tilt, you may feel too much pressure on the lower back’s discs and facet joints, flexible points that enable your back to flex.
• If you are already suffering from back pain then abdominal exercises may help you to alleviate the pain by creating strength in your muscles.
• This exercise helps to improve the ability to bear weight

Different types of strengthening exercises for the rectus abdominis muscle.

Forearm Plank

How to do it?

• To perform this exercise you have to Lie down with forearms on the ground, elbows beneath shoulders, and legs extended behind you.
• Raise your toes so that only your forearms and toes touch the ground, your body will be in a straight line a few inches off the ground.
• Bring the tummy button towards the spine, by contracting your deep abdominal muscles and tightening your buttocks and upper limb.
• Hold this position for 40 to 60 seconds before returning to the initial position.

Reverse Crunch

How to do it?

• To perform this exercise you have to Lie down on your back with knees flexed and thighs are perpendicular to the floor, hands at your sides, and feet on the ground.
• Contract your abdominal muscles and elevate your hips toward your rib cage. This will lift your coccyx off the floor and bring your knees towards your chest.
• Hold in this position for 2 seconds. Slowly lower back to the initial position.
• Do 10 to 20 repetitions.

Scissor Flutter Kicks

How to do it?

• This exercise requires you to engage your core muscles, including your rectus abdominis, so that you can move your legs up and down.

• To perform this exercise you have to take a supine lying position with your legs extended, and arms by your sides. Using an exercise mat will help decrease the pressure on your lower back.
• Press your lower back into the mat and tuck in your pelvis. This will help to engage your core.
• Lift both legs off the mat, about six inches to ten inches from the ground. You should not feel any pain in the back.
• Lower one leg toward the ground. As this leg gets close to the ground, raise the other leg.
• Continue scissoring your legs by slowly switching them up and down.
• Do 15 to 20 repetitions.

Toe Taps

How to do it?

• To perform this exercise you have to Lie down on your back with your knees flexed and feet lifted into a tabletop position.
• Press your lower back into the mat and contract your core.
• Slowly lower your left foot until your toe taps the ground. Your foot should be in a flexed position. Engage your abdominal muscles and raise your left foot back up to the tabletop. Repeat on the right side.
• Do 8 to 10 repetitions on each side.

Abdominal Crunches

How to do it?

• To perform this exercise you have to Lie down on your back with your knees flexed placing your hands behind your head or across your chest. However, if you find your neck is strained, you can keep one hand cradling the head. If you are putting your hands behind your head, your fingers should gently cradle your head. The idea is to support your neck without taking away from the work of your abdominals.
• Pull your tummy button towards your spine in preparation for the movement.
• Slowly engage your abdominals, bringing your shoulder blades about one or two inches off the ground.
• breath out as you come up and keep your neck straight, chin up. Imagine you’re holding a tennis ball under your chin. That’s about the angle you want to keep the chin the entire time.
• Hold at the top of the movement for a few seconds, breathing continuously.
• Slowly lower back down, but don’t relax all the way.
• Repeat for 15 to 20 repetitions with perfect form for each rep.

Jack Knife Crunch

How to do it?

• To perform this exercise you have to Lie down on an exercise mat, extending your arms straight back behind your head.
• Flexed your spine and, at the same time, elevate your legs and arms to meet in a closed jackknife position.
• Breath out on your way up and breath in on your way down
• Do not arch your back when lowering the leg.
• Your neck should be in one line with your back.

Reach and Tuck

How to do it?

• Start this exercise in a full pushup position. Hold a 5-pound weight in the right hand.
• Lift left leg off the ground while extending right arm forward to shoulder height and back leg parallel to the ground.
• Draw right elbow and left knee toward chest, tucking abs and raising hips slightly.
• Extend your arm and leg back to start and repeat.
• Do 2– sets of 20 repetitions on each side.

Lying Dumbbell Leg Raise

How to do it?

• To perform this exercise you have to Lie with faceup on the ground with elbows flexed 90 degrees, forearms, and palms down next to the sides.
• Place an 8- to 8-pound dumbbell between arches of feet with legs extended and slightly bent off the floor.
• While pushing the upper body off the forearms, lift the trunk until it is in a V position. Lower weight and legs back to the initial position.

• Do 2–3 sets of 20 reps.

Overhead Ball Floor Tap

How to do it?

• To perform this exercise you have to Lie with faceup on the ground holding a medicine ball overhead with elbows facing the sky.
• Sit up explosively, bringing legs into a wide V and lifting feet; tap the ball on the floor between legs.
• Lower back to start, tapping the ball on the floor behind you with arms extended.
• Do 2–3 sets of 20 repetitions.

Lying Dumbbell Crunch

How to do it?

• To perform this exercise you have to Lie on faceup, left ankle crossed over your right knee, right arm extended behind your head grab a light dumbbell in your right hand a few inches from the ground.
• Lift right shin parallel to the ground. Keeping left arm straight and right foot elevated, crunch up, bringing right hand toward the left shin, lifting head and upper back off the ground.
• Keep the left hand on the ground at the side.

• Do twenty crunches, make sure your head and feet are lifted; switch sides, and repeat. Do 2–3 sets on each side.

Overhead Barbell Sit up

How to do it?

• To perform this exercise you have to Lie in a faceup position on the floor holding up a 20-pound barbell or Body Bar over your shoulders, arms extended. Raise head and neck off ground, engaging abdominals.
• Sit up, lifting trunk and barbell upward until upper body is perpendicular to the ground. Slowly lower back to the beginning position, and keep your abdominals engaged.
• Do 2–3 sets of 20 repetitions.

When did you not do Rectus abdominis strengthening exercise?

• If your doctor advised you to take a rest.
• If you are recently undergone abdominal surgery.
• If you feel any pain or discomfort during these exercises.
• If you have acute back pain, you take advice from a Physiotherapist before doing any exercise.
• If you have slipped disc or sciatica pain.

Author: Priti Tirgar