Rectus Abdominis

The rectus abdominis muscle, also known as the "abdominals or abs," is a paired muscle running vertically on each side of the anterior wall of the human abdomen, as well as that of some other mammals. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba. It extends from the pubic symphysis, pubic crest and pubic tubercle inferiorly, to the xiphoid process and costal cartilages of ribs V to VII superiorly.

It is a long flat muscle, which extends along the whole length of the front of the abdomen, and is separated from its fellow of the opposite side by the linea alba.

The upper portion, attached principally to the cartilage of the fifth rib, usually has some fibers of insertion into the anterior extremity of the rib itself

HOW TO GET A SIX PACK

1. Avoid refined and processed foods wherever possible.

2. Try to eat six times a day – around every three hours.

3. With every meal, use a portion of protein as your base. Think eggs, fish, chicken, and other lean meats.

4. Between meals snack on nuts, seeds, avocado, olives, or small bags of snap peas.

5. For breakfast and your second meal, make sure you get some starchy carbs – oatmeal, rye, or sprouted bread – and a piece of fruit.

6. For lunch, sweet or regular potato, brown rice and quinoa are all excellent options.

7. For your evening meal, try to get some veg – but avoid root veg and any starchy carbs.

8. Drink lots of water.

9. Every 10 days give yourself one cheat meal. It can be anything you want. This might seem strict, but if you’re trying to reveal your abs in just four weeks such gastronomic sacrifices are necessary.

10. Consume one of these post-workout shakes as soon as possible after your workout. Aim for around 40-50g carbs and 20-30g protein. This stabilizes your hormonal system to enable tissue regeneration and keeps blood sugar stable

1. Do sit ups. Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight (no hunching). Lower yourself down. Repeat.

Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench. Do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.

2. Do crunches. Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles.

It is very important to not lift your entire back off the floor, as this can cause back strain. Additionally, the extended movement does not help you develop six pack abs any faster.

The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor, exhale through your mouth, ending with a gasp once your shoulders are off the floor.

Pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.

3. Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor.

For more of a challenge, use a parallel bar at a gym to raise yourself up using your arms as support and dangle your legs.

Easy: Just raise your knees to your chest. Keep your knees bent and your legs underneath your thighs.

Medium: Raise your legs to a horizontal position with your legs straight and outstretched. This helps firm up the lower abdomen.

Hard: If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or, hang from a pull up bar and raise your legs in front of you all the way up to the bar, keeping your legs straight.

4. Do jackknife sit ups. Lie down flat with your back on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold, bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat.

Don't let momentum bring you down. Slowly put your hands and feet back on the ground. Place a weight between your feet when you think you can handle it.

5. Do static holds (planks). Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is also known as the plank, and it trains your core (including your abs) to hold the body in place. Hold this position for as long as possible.

Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds.

To perform the side static hold, roll onto one side of your body and lift into the same position as before. This time, only one arm will be on the ground, with the other arm pointed straight up the air and your non weight-bearing leg resting on your bottom leg. Once again, hold this for as long as possible.





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