Not just Sit Up, these 5 exercises to form abdominal muscles

Forming abdominal muscles is not as easy as forming other parts of the body. However, women may be resigned to the fact that men are superior in this regard. Women may have to be extra harsh in shaping the abdominal muscles, but it can still be achieved by proper and routine training, as well as a high commitment.

Traditional abdominal muscle exercises such as crunches and crunch are often used in the hopes of obtaining a strong core muscle and a sixpack abdominal muscle forming, but this is just a bad method. If you do a continuous sit-up, you will not get definite results in shaping the abdominal muscles. Also, doing excessive crunches can be harmful to your spine. Then, what are the exercises that make up the correct and effective abdominal muscles? Let's see more below!
How to form abdominal muscles

  1. Swiss-Ball Rollout

All you have to do is:
Kneeling on a mat with your hands holding a ball of stability.
Keep your back straight and hold your stomach, then roll the ball as far as possible according to your ability, then turn the ball back to its original position.
Do two sets with each of 10 reels.
This step is like an ab wheel, but safer and easier to do, especially on the lower back. This targets your abdominal rectus. If you want to add another element, such as rolling the ball at an angle of 45 degrees to the left and right will target the obliques as well.

  1. Spiderman Plank Crunch

All you have to do is:
Start in a regular plank position with your arms on the ground and the body perfectly straight.
Bring your right knee forward towards the right elbow, then return to the plank position.
Repeat by carrying the left knee towards your left elbow.
Perform up to 10 full reps (1 reps = side left).
Performing the plank is the only exercise that involves the entire core of your body. You train the abdominal area of the front and back at the same time without having to use any equipment. This exercise also touches your rectus abdominis, obliques, and lower back. It's a simple exercise you can do anytime and anywhere.

  1. Bicycle Crunch

All you have to do is:
Lie on your back with the hands behind the head, and the legs lifted, then wrap yourself about 90 degrees.
Replace the sides by carrying the right elbow towards the left knee, then your left elbow towards the right knee, lasting up to 60 seconds.
Try to hold the crunch for two counts on each side, so that you move more slowly and concentrated on the movement.
With this gesture, you can target three key areas at the same time. Combining crunch with side-to-side movements can target obliques, as well as the lower abdominal muscles.

  1. Cable rotation

All you have to do is:
Stand holding a rope with both hands in front of you, fitting below the height of the shoulder.
Keep your arm silent and straight by locking the stomach, then turn your upper body to the left, then return to the middle, and then to the right, then return to the center.
Do for a set that contains 10 times the full reps.
This step is a specific sport that targets obliques, so it's great for golfers, tennis, baseball, and other racquet sports athletes. Doing exercises that are close to the type of exercise you do can be very profitable for you.

  1. Cross Crunch

All you have to do is:
Lie on your back with a diagonal hand and foot out, so that your body forms the letter "X".
Keep your arms and legs straight, then take your right hand toward your left foot, then left hand towards your right foot, then lift your head, neck, and shoulders off the ground.
Perform as many as a set or 10 complete reps.
This is a simple and safe exercise, as you get support from the ground. With the legs lifted from the ground, you can target the lower abdominal muscles. And since you start with a certain angle, then you also target the obliques and rectus abdominis.

Iklan Atas Artikel

Iklan Tengah Artikel 1

Iklan Tengah Artikel 2

Iklan Bawah Artikel