A ripped, toned rectus abdominis might not sound as sexy as a six-pack, but that is exactly what you need to train for if you're aiming for "six-pack" abs. The rectus abdominis muscle runs vertically in your stomach area, and when there isn't an excess of body fat covering it, you can see the individual portions of a six-pack--or even an eight-pack. The six-pack is not as elusive as you might think as long as the exercises you do are for the correct muscle.
Standing Lift
The standing lift exercise works the rectus abdominis and the stomach muscles underneath, including the transverse abdominis and the obliques. Most ab exercises are done lying on the floor or on a piece of equipment, but working the abs in a standing or kneeling position offers variety. A medicine ball with handles is an ideal weight for this exercise, but a dumbbell or kettlebell also will work. Hold the ball or bell between both hands in front of your right hip. Your arms are mostly straight, and your feet are hip-width apart. Take a small step forward with your left foot. Then, raise the weight up and across your body until your hands are at shoulder level on the left side of your body. Keep your hips and torso stable. Return the weight to your right hip, then repeat the exercise on the other side.
Medicine Ball Crunches on Exercise Ball
Medicine ball crunches on an exercise ball work your abs significantly in two ways. The abs are engaged during the upward crunching motion of lifting your body weight and the weight of the medicine ball. Your abs also work to keep you balanced on the exercise ball. Begin by lying face-up, with an exercise ball under your back. Your knees should be bent at 90-degree angles, with your feet flat on the floor. Your upper body begins parallel to the floor as you hold a medicine ball over your head, with your arms straight and also parallel to the floor. From there, raise your torso up and forward about 45 degrees. The position of the medicine ball and your arms should remain constant with, your arms next to your ears. Lower your body slowly to the starting position.
Raised-Knee Barbell Crunches
The raised-knee barbell crunches work the abs as well as your chest, arms and shoulders. You can do the crunches without a barbell to learn the proper form. A barbell increases the workload for your abs and the rest of your upper body. Lie on your back, with your knees bent and your legs in the air. The upper legs are perpendicular to the floor. The barbell is positioned over your chest, with your elbows bent and touching the floor. Raise your head and shoulders off the floor and simultaneously press your arms straight above your knees. Return to the starting position.
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