Rectus Abdominis Muscle: Anatomy and Functions

The rectus abdominis muscle is one of the core muscles that helps in the foundational movement of the body.

When the rectus abdominis muscle is exercised, the layer of fat is reduced from the abdomen and the exposed muscles give the look of six-pack abs. Strengthening this muscle will not only help you to get a toned body but will also help in enhancing sports performance.

In this article, we will discuss everything about the rectus abdominis muscle ranging from its anatomy to functions and exercises.

Bicycle crunches (Image via Pexels/Anna Shvets)

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Anatomy of Rectus Abdominis Muscle

The rectus abdominis muscle is positioned in the front of the body, which starts at the pubic bone and ends at the sternum. It is located within your abdominal region.

Three muscles are located within the lateral abdominal wall, including transverse abdominis, internal obliques, and external obliques, which have fibrous connections and tend to create a rectus sheath. This crosses under and over the rectus abdominis.

When medical professionals are performing ultra-sounding guided techniques like liver biopsy, they often start by scanning at the rectus abdominis muscle to differentiate between peritoneal cavity, transverse abdominis, and internal oblique.

Plank (Image via Pexels/Andrea Piacquadio)

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Rectus Abdominis Functions

The important functions of the rectus abdominis muscle include:

The rectus abdominis tend to begin with your ribs and go to your pelvis. The important function of this muscle includes making sure that your body remains stable during the movement along with holding your internal organs in place. When you have a fitted and trimmed abdomen, the rectus abdominis will create bumps, which are referred to as six-pack abs.

Rectus abdominis tend to flex your trunk’s anteriority. This muscle also works together with other core muscles, which increases intra-abdominal pressure and compresses your abdominal viscera. These are important functions in processes like micturition, labor, forced breathing, and defecation.

Rectus Abdominis will also support all the functions that are performed by the abdominal muscles, including helping in the essential bodily functions, protecting your internal organs, providing core support to the body, maintaining a good posture of the body, and supporting your spine throughout the movements like standing, sitting, and exercising.

The rectus abdominis will also help in stabilizing as well as controlling the tilt of your pelvis.

Abdominal muscle (Image via Pexels/Bruno Bueno)

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Rectus Abdominis Exercises

1. Abdominal Crunches

Abdominal crunches are classic core exercises that will effectively target your rectus abdominis muscle and reduce your belly fat.

How to do abdominal crunches?

• Start this exercise by laying down on the ground with your knees bent and pointing to the ceiling, feet positioned flat on the ground, and core muscles engaged.
• Position both your palms at the back of your head with elbows pointed to the sides. While keeping your lower back on the ground, raise your head and scapulae off the ground.
• Hold for five to seven seconds for isometric concentration before reversing the movement.
• It is recommended not to produce explosive lumbar flexion in the full range of motion.

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2. Reverse Crunches

Reverse crunches are just like regular crunches, however, instead of lifting your scapulae off the ground, you need to disconnect the pelvic from the ground. This exercise will work on your lower abdominals.

How to do reverse crunches?

• Start this exercise by laying on the ground with your arms to the sides before raising your legs at ninety degrees while keeping them straight.
• Flex your spine to lift the pelvis off the ground. Reverse and repeat.

The aforementioned article discusses the proper anatomy of rectus abdominis muscle, including its anatomy, functions, and exercises.

The rectus abdominis muscle are usually activated while you are doing exercises such as crunches due to the movement involving the pulling of the pelvis and ribs along with curving the back. These muscles are generally used when women deliver their child’s coughing and bowel movements. You can pull your abdomen inwards by breathing in and holding your rectus abdominis.