In order to find the most effective workout plan and to get the best results, it is important to know some basic information about abdominal muscles. Biggest contribution to that perfect belly look comes from 4 muscles:
- Rectus Abdominis
- External Obliques
- Internal Obliques
- Transverse Abdominis
These muscles together are crucial for maintaining good posture, protecting internal organs and giving the core stability and strength. Knowing this, it’s important to adjust the exercise and train every muscle effectively.
There are many articles on the Internet giving information on how to build six pack, but most of them can be misleading and even harmful to your health. To build some nice abdominal muscles, you will need a lot more than simple crunches; you must be persistent, keep clean and healthy diet, follow workout plan precisely and not over do it. So, if you are willing to learn how to effectively train abdominal muscles, then this workout plan is for you.
This exercise is pretty basic, there are no movements, all you have to do is to hold the right position for a certain amount of time. It does sound easy, but when you try it, you’ll see that this exercise is not a joke! By doing it, you will sculpt your waist line, improve posture and strengthen the entire body.
HOW TO DO IT: Get into the pushup position on the floor, bending your elbows to a 90-degree angle, right beneath shoulders. Then, just hold it for 30 sec at least and try not to curve your back.
- LEG RAISES
If you want to work on your lower abs, then this is the right exercise for you. Because legs are raised above the ground, all the strain is put on the lower abs.
HOW TO DO IT: Lie on your back and place hands on the floor. Raise legs off the floor, keeping knees locked, hold for 30 sec or as long as you can. Return to the start position. Repeat 18 times.
- BICYCLE CRUNCHES
Another great exercise that combines lower, upper abs and obliques workout. It is amazing for targeting muscles and is a great addition to regular crunches.
HOW TO DO IT: Lie on the ground, put hands behind your head, bring knees in towards the chest and lift your shoulder blades off the ground. Straight your left leg out to a 45-degree angle while turning upper body to the right and bring your left elbow towards the right knee. Be sure to move your rib cage, not just elbows. Speed is not important, just focus on movements and breathing. Do 4 sets of 15 reps.
By combining only these three exercises, you successfully train all four types of abdominal muscles and build core strength. Do it at least a month every day with breaks every third day to let the muscles regenerate and relax. Before starting, be sure to do some stretching and warming up, to avoid possible injuries. As these exercises put pressure on the back, don’t do it if you have any back problems.