Introduction
The abdominals are certainly among the most trained muscles ever. To get a six pack, that is the so-called "tortoiseshell abdomen", divided into six sculpted quadrants, however, it is not enough to do just any exercises. It is necessary perform specific movements and follow a proper diet. Typically, men need less than 10-14 percent body fat percentage to see definition in their abs, while women need around 15-19 percent.
Six pack, and benefits
In general, when people talk about sculpted abs, they are referring to being able to see individual bumps in the rectus abdominis. This abdominal muscle resembles an old-fashioned clothesline. The rectus abdominis muscle runs from the pubic bone to the breastbone, in the center of the chest. The main function of this muscle is flex the trunk and stabilize the spine. In addition to being aesthetically pleasing, a sculpted abdominal muscle can too help reduce the risk of injury. With a sculpted six pack will improve also athletic performance, balance and posture.
The recommended workout
In addition to staying relatively fit, getting a six pack requires a consistent abdominal workout program and regular cardio exercise. Here are six exercises that are very suitable for training the rectus abdominis.
However, you don't necessarily have to limit yourself to just doing these exercises. Adding variations to workouts can help to keep the routine fresh and interesting and also to work other muscles besides the abs.
Crunch
The traditional crunch is perhaps the must exercise for the development of the rectus abdominis.
In this execution, the abs must work to bring the tip of the sternum towards the knees, and resist during the downward movement needed to bring your back back to the floor. It is crucial to understand that DON'T it is a sit-up, so it is sufficient for the abdominal muscles to contract by doing lift alone le shoulders from the ground, while the lower back will remain almost motionless.
Slowing down exercise is an easy way to make it more difficult.
execution
- Lie on a mat or other soft surface with your feet flat on the ground and your knees bent about 90 degrees. Place your hands with palms down at your sides for balance.
- Contract your abs and exhale as you lift your shoulders towards your knees. Try to always keep your knees at about 90 degrees during the movement.
- Stop the crunch when your back starts to lift off the ground
- Stop for a moment and return to the starting position.
Try doing 2 to 3 sets of 10 to 20 repetitions.
Plank on the elbows
The plank is a great isometric exercise to reinforce the muscles of the rectus abdominis. However, this exercise must be performed with care; to a beginner it might seem simple, but the difference between a correct and a wrong execution makes the difference.
execution
- Lie down in a prone position, on the floor;
- Leaning on the forearms in front and on the toes behind, raise and abduct (widen) the shoulder blades, and contract the abdomen and thigh flexors until the body is suspended from the ground - the humerus will form a 90 ° angle both with the shoulder, both with the floor;
- Although "roughly" parallel to the floor, the impression must be that the back forms a slight "hump"; this is due to the abdominal contraction action that brings the tip of the sternum and the pelvis closer together;
- Maintain the position while continuing to breathe.
Do 2 to 3 sets with a contraction time of 20-40 ''.
Toe tap
This exercise is similar to a traditional crunch, except that the abs also have to work to keep the legs in the air. This exercise can also be performed on a bench or soft surface.
execution
- Lie on a flat bench or other soft surface with your arms and legs up straight and vertical.
- Raise your upper torso by contracting your abs and reaching your toes.
- When the hands reach the toes, or at least come as close as possible, stop for a moment and return to the starting position. Repeat.
- Avoid the temptation to bring the neck forward. Instead, try to keep your neck neutral during the movement.
Do 2 or 3 sets of 10 to 20 repetitions.
Reverse crunch
The reverse crunch is a variation of the traditional crunch. During this exercise, the abs have to work to bring the knees to the chest and resist during the downward movement necessary to bring the feet back to the floor. Slowing down exercise is an easy way to make it more difficult.
execution
- Lie on a mat or other soft surface with your feet flat on the ground and your knees bent about 90 degrees. Place your hands with palms down at your sides for balance.
- Contract your abs and exhale as you lift your knees towards your chest. Try to keep your knees at about 90 degrees during the movement.
- Stop the crunch when your hips are off the ground but your middle back is still in contact with the mat.
- Stop for a moment and return to the starting position.
Try doing 2 to 3 sets of 10 to 20 repetitions.
Bicycle
Cycling is one of the best exercises for train both the rectus abdominis and the obliques, the muscles on the sides of the core. The more you keep your heels on the floor, the harder the exercise becomes.
execution
- Lie on a mat or other soft surface with your hands behind your head and knees bent 90 degrees, above your hips.
- Lift your shoulders off the floor and rotate one of your elbows towards the opposite knee while extending the other leg approximately 45 degrees.
- Change the position of the legs while continuing to rotate the elbow opposite the bent knee. Try not to bring the bent knee past the hips to the chest. It's okay even if the elbow doesn't touch the knee.
Try doing 2 or 3 sets of 10 to 20 reps per side.
Russian twist
The twisting motion of this exercise is great for sculpt the oblique muscles on both sides of the core. You can make the exercise more challenging by holding a weight or some other heavy object.
execution
- Sit on a mat or other soft surface with your feet off the ground and tilt your back back to maintain balance.
- Cross your hands across your chest and rotate to the right as comfortably as possible.
- Stop for a moment and go to the other side.
- If you feel mainly your hip flexors while performing this exercise, try repeating it with your feet on the floor rather than off the ground.
Try to do 2 or 3 sets of 10 to 20 reps per side.
Leg raises are also great for achieving a six pack.
The flat stomach swimming workout is also excellent.
