Abs

Rectus Abdominis

Flexes the spine and braces the trunk against force.

How to build it: Weighted crunches, hanging leg raises, and hard anti-extension bracing build visible abs.

What it does for your sport

The same muscle earns its keep differently in every arena. Sports marked Priority depend on the abs most.

Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.

bodyweight

No swing, curl the pelvis up, control down.

Home swap: Lying leg raise

cable

Round the spine down, exhale hard at the bottom.

Home swap: Weighted crunch

bodyweight

Ribs down, glutes tight, neutral neck.

Home swap: Bodyweight plank

bodyweight

Full overhead reach, slam through the floor.

Home swap: Explosive band or bodyweight burpee

barbell

Tall chest, elbows high, knees track over toes.

Home swap: Goblet squat

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Spin the model, isolate the rectus abdominis, and read exactly why it matters for your sport.