Abdominal muscles

Rectus abdominis

Musculus rectus abdominis

The rectus abdominis runs along the front of your abdomen. It brings your rib cage and pelvis closer together and helps keep your torso steady during movement.

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Front view of the human muscular system with the rectus abdominis highlighted
Front view · abdominal wall

At a glance

Region
Core
Movement pattern
Core flexion and stabilization
Joint
Spine and pelvis

Exercises

Exercises for the abs

Kneeling cable crunch with rope beside the temples, high pulley and a gently curled torso.

Cable machine · High pulley · Rope

Kneeling cable crunch

Curl the ribs toward the pelvis against a high cable to train the abdominal wall.

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Seated abdominal crunch machine with supported pelvis, feet on supports and modestly curled torso.

Machine · Adjustable seat and pads

Abdominal crunch machine

Flex the torso against a guided resistance while the pelvis stays supported.

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Dead bug lying face-up with one arm reaching overhead and the opposite leg extended above the floor.

No equipment · Mat

Dead bug

Move the opposite arm and leg while keeping your torso steady. The abdominal muscles resist extension of the lower back.

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Crunch with arms crossed over the chest, bent knees and feet planted on a mat.

No equipment · Mat

Crunch

A small upper-body curl brings the rib cage toward the pelvis.

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Reverse crunch with bent knees, a small pelvic curl and head and shoulders resting on the mat.

No equipment · Mat

Reverse crunch

Roll the pelvis toward the chest while the head and shoulders stay supported.

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Forearm plank with elbows under the shoulders and the head, torso and legs aligned.

No equipment · Mat

Forearm plank

The abs work with the rest of the core to keep the torso from sagging.

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Understand the muscle

Two muscle columns, divided by tendon bands

The rectus abdominis runs from the pubic bone to the lower chest inside a connective-tissue sheath. Its familiar six-pack appearance comes from tendinous intersections within the paired muscle.

Horizontal tendon bands

Tendinous intersections

Intersectiones tendineae

These bands divide the muscle into visible segments. The upper and lower regions remain parts of the same muscle.

This is an attachment or connective-tissue structure, not a separate contractile muscle region. The exercises for the whole muscle train the associated movement.

Connective tissue along the midline

Linea alba

Linea alba

This fibrous seam lies between the two muscle columns and connects the connective-tissue layers of the abdominal wall.

This is an attachment or connective-tissue structure, not a separate contractile muscle region. The exercises for the whole muscle train the associated movement.

The listed exercises involve this region alongside other parts of the muscle. A muscle head or deep portion is not necessarily trained in isolation.

Simply explained

What does the muscle do?

You can curl the chest toward the pelvis, roll the pelvis toward the chest, or hold both steady. The rectus abdominis works with the rest of your core in all three tasks.

Side view of a torso curling from a lying start (1, dashed) to a raised upper-back position (2, teal).
Side view · pelvis stays supported

Curl the chest forward

Trunk flexion

The ribs move toward the pelvis. In a crunch, the upper back lifts while the pelvis stays on the mat.

Side view of a reverse crunch: the pelvis rolls from the mat (1, dashed) slightly toward the rib cage (2, teal).
Side view · head and shoulders stay down

Roll the pelvis toward the ribs

Posterior pelvic tilt

With the chest supported, the lower attachment moves toward the ribs. A reverse crunch combines this tilt with a small pelvic lift.

Side view of a supported plank: the knees leave the mat from the bent-leg start (1, dashed) to a long plank (2, teal), with the torso steady.
Side view · torso holds its position

Keep the torso steady

Core stability

The abs help resist excessive back extension. In a plank, they work with the obliques and other muscles to maintain your position.

Often works with
Sources & illustrations

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.