Tip Light Up Your Rectus Abdominis Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Light Up Your Rectus Abdominis Build your six-pack and crank up your core strength with this surprisingly tough exercise by Pieter van der Linde January 1, 2019September 30, 2022 Tags Abs, Bodybuilding, Tips, Training The Modified Pike This modified variation of the classic pike allows for better execution, and it better stimulates the rectus abdominis. What you're going to do is place your elbows on a bench and allow a bit of bending in the knees. First, let's take a look at the wrong way to perform it: Now, the right way: Position yourself with your elbows on a standard bench with your lower legs (shins) on a stability ball. Push yourself up into a plank to get into the starting position. From here, start by rounding your back and tucking in your tailbone. Without shifting your weight forward over the bench, flex your abs to push your low back up towards the ceiling as you allow your knees to bend slightly as they move toward your chest. It's very important that your focus is on driving your low back up, NOT to actively pull your knees to your chest. This will keep the contraction more in your abs and less in your hip flexors. Once you're in full flexion, lower your body back to the starting position. Think about extending your spine to neutral, not pushing the legs out. Stop at neutral and repeat. Doing this exercise from the floor is a good variation, but it can be too advanced for some lifters. If your intention is work your rectus abdominis, keeping the movement out of the hips is the first thing to consider. Maintaining a set position in the pelvis gives your abs an anchor point to pull on and flex the spine, as well as keeping the legs and hip flexors out of it. When you make the movement less advanced, you allow for better control and focus during the whole set. When an exercise is difficult to perform, most of the focus shifts away from the muscles being worked and into completing the movement. This leads to a "get it done, no matter what" kind of thing. The intention is just as important as the movement itself. If you can't feel the muscle working, you're missing the point. Perform a slight rocking motion at the bottom of the rep by shifting your weight back toward your feet to insure you keep the focus on your abs and not on your shoulders. This weight transfer into the feet will light up your core. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Muscle Up Top Hustle Down Below Want a bodybuilder upper body and a linebacker lower body? Here's your program. Athletic Performance, Bodybuilding, Training Nick Tumminello January 31 Training Progressive Overload is Overrated Most lifters are obsessed with adding weight to the bar – one form of progressive overload. That could be holding them back. Here's why. Bodybuilding, Opinion, Powerlifting & Strength TC Luoma May 23 Training Tip The Broke Lifter s Home Workout You don't need a garage full of gear for this workout. In fact, all you need is one dumbbell. Training Dr Sam Spinelli April 15 Training Tip The Most Injury-Causing Barbell Sport If you love this sport, here's how to minimize the risks. It Hurts Fix It, Powerlifting & Strength, Tips, Training Bret Contreras June 15