The rectus abominis is known as the six-pack and is located on the anterior side of the abdomen. To see the abdominals visually, you will need to aim for <15% body fat. To increase the muscle fibre size I suggest you do abdominal exercises under resistance in order for the muscle fibres to increase in size. Training at a high intensity helps reduce body fat quicker than steady state training.
However, you want to make sure your core muscles are strong on the lateral (obliques), posterior (multifidus, erector spinae, quadratus lumborum), inferior (Pelvic core muscles), superior (diaphragm), and also the TVA. A balanced core programme will help make sure these muscles work together when completing specific movements. An imbalance could cause postural issues and dysfunctional anatomy slings.
Selected Six-Pack Articles
- The best abs exercises – Coaching Mag
- The three most effective abdominal workouts – Independent
- Core stabilisation and coordination. Full article found at Alinenewton.
- Functional Training – Science Daily
- Group exercise improves quality of life, reduces stress far more than individual work outs. Full article at Science Daily.
- Study covers potential key to preventing back pain in runners. Article from Science Daily.
Benefits of Core Stability
- Enhanced posture.
- Improved balance.
- Improves power to and from the extremities.
- Muscles working together in a more effective biomechanical way.
- Aids the prevention of injury.
- Strengthens and improves the torsos stabilisation.
- Boosts stabilisation of the spine, ribs and pelvis.
- Improves the biomechanics of the body.
- Improves neuromuscular efficiency.
Six Pack Tips
- Building strength in the core does not always require using free weights or resistance machines.
- Repetition raining at a very high intensity reduces the body-fat quicker around the abdomen.
- Hill sprints are a good example of High Intensity Interval Training for the core muscles.
- As well as doing your High Intensity Interval Training, building the rectus abdominis up through slow and controlled movements helps increase the size of your muscle fibres. To do this you need to make sure there is resistance to help increase the muscle fibre size.