If an exercise routine targets the correct muscles in your stomach area, you're sure that you're getting the best exercise for it. Below you can find 5 of the most effective six pack core workouts. Doing the bicycle, long arm, reversed, and vertical leg type of crunches, and the plank can help you get the body you've always dreamed of. For best results, perform them in 12 to 16 repetitions, 3 sets each (excluding the plank).
First of the bunch is the bicycle. It focuses on your whole rectus abdominis. And it also targets the obliques. While on the floor, place both hands behind the head. Make sure too that your back's entirety is flat against the ground. Extend your knees upward, and bend them at a 45-degree angle. Move as though you're pedaling or bicycling - the left knee touching the right elbow, and the right knee touching the left elbow.
The long arm crunch makes your usual floor crunch tougher. It focuses on your rectus abdominis' upper part, although the entire length is worked out too. To do this, while lying, extend both arms out above the head, with your upper arms touching your ears. Then get your upper back off the ground. Make sure your arms are straight each time.
On the other hand, the reverse crunch zooms in on the lower part of your rectus abdominis. Put your palms down on the ground for support while lying. Take both legs upwards, bending the knee at a 90-degree angle. You can have your feet crossed or simply together. Tighten the belly area, then take your hips off the floor. Maintain that your legs aren't swinging during the routine.
Another effective routine targeting the rectus abdominis and the obliques is the vertical leg crunch. While lying, lift your legs up, your feet towards the ceiling, and cross the knees. Your hands can either go behind your head or on the floor for support. Lift your upper back and get back to the starting position. Maintain that your feet are directed upwards.
There may not be a lot of movements done when performing the plank. But it's great for working out the abdominal and back muscles. Using your forearms to prop up your upper body, get on the floor facing it. Your position should be that of a straight line, inclined from the head to your feet. Hold the position, while tightening the belly area, for 20 seconds to a full minute. Do 3-5 reps to be effective.
It's best to pair these 5 six pack abdominal workouts with other cardiovascular workouts. That's because they can help in melting off those layers of fat, which keep your abdominal muscles from being evident.
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