5 Abs Exercises For Perfect Six Packs

Perfect six abs
Spread the love

Perfect Six Packs

Perfect six abs

In the list of abs exercises that I am going to show you, you will undoubtedly make some discoveries, I promise you that there are even “nice” ones to do, with which you will “have fun”! Let’s give color to your abs or abs / glutes sessions (for these ladies), let’s strengthen this abdominal strap!

I tried to centralize here as many abdominal exercises as possible, so that everyone can find the one or those they will like to practice. There are variations for everyone. Some require an advanced level, others are more affordable, and we are going to go crescendo. Some are done with loads, others only require the weight of the body. I will enlarge this list of abs exercises as I go along, do not hesitate to mark this page in your favorites, your abs will thank you for it.

 

What are the abdominals?

The abdominals are all the muscles of the abdomen: the rectus abdominis, the transverse abdominal muscle (Transverses Abdominis) which also participates in breathing (exhalation), the major oblique and the minor oblique.

What is the difference between abs and the six pack?

The six pack will essentially work the rectus abdominis, that is to say the central part of your abs. This muscle is divided by several transverse tendons. If the body fat percentage is low, you can clearly distinguish a famous “chocolate bar“. This is called the six pack.

The abdominals on the other hand include all the abdominal muscles mentioned above.

 

Why train the abs?

abs training 1

The abdominal muscles are used almost with every movement of your body. They stabilize, balance the body, and bend back and forth and sideways. This is why for training, especially functional training, having a well-muscled and strong core is very important.

How long does it take to get abs? How many weeks of training are needed to show my abs? These are the questions that come up the most, but we have to admit that there are no ready-made answers. The most important thing, when you want to reveal your abs, is to achieve a sufficiently low percentage of fat mass. We all have abs. But, they are often concealed under a layer of fat.

 

How to get a six pack?

get six pack

You can train as much as you want, if you have too much fat on your stomach, you will not be able to have visible abs or six packs. It is still advisable to work the abs. When your body fat percentage goes down, then you’ll be able to see the abs you’ve been working hard on better!

Thanks to a training program combining strength abs exercises and cardio, you can strengthen your entire musculature and burn calories. With regularity, your love handles will melt! Different training programs are particularly recommended to enhance the fat burning effect.

If despite all your efforts in sport, you still have remaining bulges, then you will have to make an effort on the diet side by reducing your calorie intake. Be careful, however, to ensure that you always have a varied and balanced diet! Dieting that promises rapid weight loss is the best way to have a yo-yo effect: lose fast, but start again!

For visible abs and a healthy lifestyle, we have better things for you! Our fitness recipes are designed for every goal, including weight loss. Make sure to maintain a calorie deficit in association with a varied AND balanced diet.

Getting enough protein is also important to help your abs grow.

 

COMPOUND EXERCISES TO BUILD YOUR ABDOS:

Every good workout program includes compound abs exercises, such as deadlifts and squats. These are excellent for overall muscle development. In addition, when done correctly, they also allow your center to work. Compound exercises require you to contract your core muscles and therefore work your abdominals. The reverse is also true: if you strengthen your core with exercises like the plank, you will make progress in your compound exercises. Sculpted abs are both aesthetic and very useful.

 

CONCRETE ABS INSULATION EXERCISES:

In addition to compound abs exercises, it is recommended that you add a few exercises to your workout that target the abdominals. Your abs are made up of four muscles, which work in four distinct directions. That’s why you need to train them from different angles. So be sure to vary your exercises enough.

For example, do leg raises or crunches to target the lower and upper parts of the rectus abdominis (rectus abdominis), which runs vertically across the abdomen. To target the oblique’s (the muscles that cover the side of the abdomen), you can perform prone pelvic twists, oblique crunches, and lateral torso curls. Finally, planks are great exercises for working the deepest abdominal muscles.

It is essential to stay hydrated during training. But drinking only water can get boring. With Body & Fit Water Infuser, you can add a touch of whimsy to your hydration.

5 Best Exercises To Get Perfect Abs

 

EXERCISE 1: ABDOMINAL WHEEL

ABDOMINAL WHEEL
The training wheel allows you to work almost all the abdominal and back muscles. Since you can easily adjust the resistance level, these exercises are suitable for both beginner and expert athletes.

How to do it: Get on your knees, with your hands on the handles, and lean forward. Roll the wheel in front of you in a controlled fashion, going as far as possible. If you can, try to go so far as to touch the ground with your nose. Then contract your core muscles to bring the wheel back. This completes a rehearsal. Be sure to contract your core and keep your back straight throughout the exercise.

Frequency: 8 to 10 repetitions per set. 3 sets, with 30 seconds of recovery between each.

 

EXERCISE 2: CRUNCH

crunch
Crunch is one of the most well-known abdominal exercises. It mainly targets the great right. Be sure to perform it correctly to avoid injury.

How to do it: Lie on your back, with your feet planted in the ground and your knees bent. You can place your hands at temple level, or cross them in front of your chest. Contract your core muscles to lift your shoulders off the floor, toward your knees. To avoid injuring yourself, be sure not to pull on your necks. When you can’t go any further, drop back down to your starting position, controlling the descent. This completes a rehearsal.

Frequency: 8 to 10 repetitions per set. 3 sets, with 30 seconds of recovery between each.

 

EXERCISE 3: OBLIQUE CRUNCHS

OBLIQUE CRUNCHS
In this variant of the crunch, you work the oblique abdominals.

How to do it: As with a normal crunch, you start by lifting your shoulders off the ground. But, at the same time, you do a diagonal twist towards the knee. Once again, be sure not to pull on your necks. Touch your left knee with your right elbow (or vice versa) and slowly return to your starting position. This completes a rehearsal.

Frequency: 8 to 10 repetitions per set. 2 sets per side, with 30 seconds of recovery between each.

 

EXERCISE 4: Leg Raise

Leg Raise
This is a great exercise for the lower abdominals. Get ready to set your abs on fire.

How to do it: Lie on the floor and place your hands under your lower back, which will help you maintain your balance during the movement. Contract your abs, straighten your legs and lift them off the floor, until they are about 45 degrees. Hold this position for a second, then lower your legs back down. This completes a rehearsal. Be careful not to rest your legs on the floor, in order to maintain tension in your core muscles.

Frequency: 8 to 10 repetitions per set. 3 sets, with 30 seconds of recovery between each.

 

EXERCISE 5: Plank

Plank
In addition to working your abs, the plank is also ideal for strengthening the mobility of your hips.

How to do it: Position yourself on the floor, resting on your forearms and toes. Form a straight line with your body. Place your elbows under your shoulders. Try to sink your forearms into the ground and push your body off the ground. It is important to maintain tension in your core muscles, such as during wheel exercise. If you don’t have difficulty holding the position for a long time, it’s likely that you are not exercising correctly.

Frequency: Hold the plank for at least 30 seconds. 3 sets, with 30 seconds of recovery between each.

 

More Related:

Be the first to comment

Leave a Reply

Your email address will not be published.


*