If men want to shape their abs into a defined six-pack, the muscle to target is the rectus abdominus. The rectus abdominus runs the length of the stomach, from the bottom of the ribcage to the pelvis, right under the surface of the skin. There are other stomach muscles under this one, but they won't affect the shape of your abs. The rectus abdominus' main job is to flex the spine, bringing the front of the ribcage and pelvis closer together.
ADVANCED WEIGHTED SIT-UP
The advanced weighted sit-up exercise targets your rectus abdominus through a classic sit-up exercise movement with the added weight of an exercise plate behind your head. You'll need a bench or bar to hook your feet under to do the advanced weighted sit-up. Lie on your back and secure your feet to do this exercise. Bend your elbows. Grasp an exercise plate between your hands on the sides and bend your elbows to place the plate against the back of your head. Squeeze your abs and raise your upper body up until your chest passes between your knees. Lie all the way back onto the floor and be careful not to bang your head or fingers with the exercise plate.
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CABLE STANDING CRUNCH
The standing cable crunch uses a weight machine with cables attached to a weight stack. The machine also has a pad for you to rest your back against and two ropes that attach to the cables for you to hold. Once in position, you crunch your shoulders toward your hips just as you would if you were lying down, except that since you are standing, your upper body moves down due to an activation of your rectus abdominus. To perform a cable standing crunch, stand up straight with your entire back against the back pad and hold an end of each rope cable over your shoulders. Grasp the ends of the ropes with your elbows bent at your sides and your palms rotated inward. Then, curl your head and shoulders away from the back pad about 30 to 45 degrees. Straighten back up to complete a cable standing crunch.
MEDICINE BALL CRUNCHES ON EXERCISE BALL
The medicine ball crunches on exercise ball uses two popular exercise tools, the large inflated exercise or Swiss ball and the basketball-sized medicine ball. A soft, weighted ball may also be used in place of the textured medicine ball. To perform this exercise for the abs, lie perpendicular to the floor with your back supported on the ball. The knees are bent and the feet on the floor, ankles and knees in line. The arms extend overhead and in line with the shoulders so they, too, are parallel to the floor. Hold the med ball with both hands. Next, simply raise your head, shoulders and arms up 45 degrees and pause for one second. Lie back to complete a crunch.
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