How to Get Perfect Six Pack Abs
Do you know how get six-pack abs are the most popular muscle group in fitness? The stomach cubes are a goal for many athletes. However, training the abdominal muscles is a rather complex task that requires the right approach and understanding of the basics of anatomy.
The Structure of the Muscles of the Abs
Despite the large area of the group, the abdominal muscles consist of 4 parts. Anatomically, the abdominal muscles are divided into outer and inner layers.
- Rectus muscle;
- Oblique abdominal muscle;
Deep abdominal muscles:
- Internal oblique muscle of the abdomen;
- Transverse muscle.
All functions of the abdominal muscles must be considered separately, depending on the area and its tasks.
- Rectus abdomen muscle – flexion and tilt of the body, contraction, lowering of the ribs;
- External oblique muscle – rotation and tilt of the body, bilateral contraction, lowering of the ribs;
- Internal oblique muscle – rotation, flexion, and body to one side, tension, and protrusion of the abdominal wall;
- Transverse muscle – functions are similar to the internal abdominal muscle.
The Best 6 Pack ABS Exercises
In terms of training, the anatomy of the abdominal muscles in men and women is no different, with the exception of the number of fast and slow fibers. Therefore, training in this group is not divided into males or females. It is important to understand the specifics of performing exercises for the abdominal group. Despite the structure of the abdominal muscles and the fact that the rectus abdomen muscle is a single mass, it is customary to work it out on both sides. This is due to the fact that the nerve endings that act on muscle contraction are located on different sides.
Classic Abs Curl
- Lie down on a fitness mat.
- Bend your knees and rest your feet on the floor.
- Place your hands behind your head.
- Press your lower back firmly to the floor and do not lift during the entire approach.
- With an exhalation, twist your body, lifting the thoracic region from the floor, but only to the lower back, the lower back should not come off the floor.
- At the top of the twist, contract the muscles as much as possible, hold for a second.
- As you inhale, slowly lower yourself onto the mat and repeat the crunches.
- When lifting up, do not help with your hands, do not touch your collarbones with your chin, and do not bring your elbows to the center.
- Try to look up, aiming at the ceiling with your chin.
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The classic leg raises are performed primarily on a horizontal bench or on the floor. This is a more complex option, although it is most effective for lower abs.
- Lie on the floor or bench. Grip the edge to secure the body with your hands (while lying on the floor, hold your hands along the body or grasp any surface above your head to stabilize the body). Bring your legs together and lift so that there is a right angle in the hip and knee joints.
- Start slowly and without jerking your knees to your chest, bending your pelvis. At the peak point, exhale and hold for 0.5-1 seconds.
- Return your legs to their original position and repeat the movement without relaxing your abs.
| Read about The Top 4 Abdominal exercises
The technique of Russian twisting
- Starting position: sitting on your buttocks, keep your feet in a canopy, bending your knees. Tilt your body back about 45 degrees, slightly rounding your back. Stretch your arms out in front of you, palms together for convenience. This position should be maintained throughout the approach. The main thing is not to lose your balance.
- In the center of the movement, inhale, with an exhale twist the torso to the right simultaneously with the arms. Return to the center as you inhale, and roll in the opposite direction as you exhale.
- When performing the movement, take your time and do not rotate the pelvis or legs with the body. The movement should be performed by the oblique abdominal muscles.
| Read more Standing Russian Twists
We examined the 3 most popular exercises, since these exercises work out all the deep muscles of the abs, improve balance and coordination of movements, but they are quite traumatic if performed incorrectly. Performing these exercises abruptly or with heavy weights increases the likelihood of injury or back pain.