Your rectus abdominis is a band of muscles located down the middle portion of your midsection. It extends from just under your chest to just under your waistline. Your rectus abdominis is responsible for the flexion and lateral flexion of your trunk, and is used in a variety of different body movements. Strong rectus abdominis muscles help with your posture and may enhance your sporting performance. Rectus abdominis muscles are utilized in a variety of different ab exercises.
Sit-Up
The classic sit-up is an effective exercise that uses your rectus abdominis muscles. You can do standard sit-ups on your back with your knees bent and hands behind your head, or use variations by holding weights, such as a medicine ball, or lying on an incline board for more of a challenge. With any variety of sit-ups, go through the movement slowly and don't pull on your neck to help raise your torso up.
Kneeling Crunch
The kneeling crunch adds weight to a movement that is performed in front of a cable that is equipped with a high pulley. Place a flat bench in front of the machine and select your weight. The weight does not have to be overly heavy to be effective. Kneel on the bench and reach up to grab the handles of the cable, then bring your arms in close to your head and hold the handle just over your head. Bow your head and crunch your chest down toward your knees, then rise slowly and repeat. Avoid pulling the weight with your arms to ensure that your abdominals do most of the work. You can also do this exercise on the floor without the bench.
Crunch Machines
The crunch machines you see at the gym that are specifically designed for ab work can give your rectus abdominis an effective workout. Individual machines may vary slightly in design, but most will have a seat and either a bar that is lowered in front of your chest or handles you reach up to hold. The idea is to crunch your torso forward to contract your rectus abdominis.
Hanging Leg Hip Raise
Hanging leg raises may be performed on a chin-up bar, or any sort of bar that enables you to hang freely and securely. Some people use straps that attach to the bar and around your elbows for more support. From a hanging position, all you do is raise your knees up toward your chest. Lift them as high as possible, and then lower your legs until they are straight and repeat.
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