How To Core Exercises That Get You Closer To Six-Pack ABS
Everyone wants a six pack, which is great. But for your information, there are actually four key muscle groups you need to tone up to get a tense tummy. According to Wikipedia, the rectus abdominis muscle, also known as “abdominal muscles” or “abdominals” is a paired muscle that extends vertically on either side of the anterior wall of the human abdomen, as well as that of some other mammals.
“To get the best results, both aesthetic and functional, you should aim for all the muscles of your abdomen,” explains Joan Pagano, NYC coach, author of Strength Training Exercises for Women.
What are they? Let’s know all your abdominal muscles.
On the side of your abs, you have your oblique external abdominals and your internal oblique abdominals. His external obliques are at the top and are those muscles that he feels on his side, just below the arm. The internal obliques are deeper muscles that lie beneath the external obliques, acting as stabilizers to help you maintain your posture.
The transversus abdominis are its deepest muscles, which run horizontally around its midsection. Pagano says that toning these creates a “natural strip” to keep your belly tucked in and stabilize your pelvis. Then, of course, there is the most superficial muscle group in the abdomen: the rectus abdominus (also known as “six-pack” abs). This set extends from the sternum to the pelvis, which helps to flex the spine while walking.
Pagano says: Sit up straight, with your knees bent at 90 degrees and your feet flat on the floor. Place the torso close to the thighs, stretching the arms forward at shoulder level with the palms facing down. Exhale, drawing the navel toward the spine as it recedes into the coccyx, curving the spine in a “C” shape. Inhale and realign the spine to straighten it.
Twisting Roll Back
You can do this movement discreetly, at any time of the day. As if you were buckling a pair of tight jeans, “pick up abs” by pulling the navel toward the spine and then up, lifting the pelvic floor. This movement involves that deep abdominal muscle to flatten the belly; It is the muscle that is just below the zipper.
For this, you need to lie down on the floor and execute this exercise aiming internal and external oblique, Trans-versus abdominal muscles.
In this workout, you need to get down on the kneeling position by doing so you are focusing on rectus abdominal muscles, as well as internal and external oblique.
In this position, you will be mainly focussing on the rectus abdominal muscle.
While doing this particular exercise, you need to lie down on your back with hands raised and knees bent. By doing so, you are primarily concentrating on the Trans-versus abdominal, muscles, and internal and external oblique.
Twisting Roll Back
For twisting roll back, you need to sit down on the ground and start doing this exercise. While carrying out this exercise, you will be focusing mainly on the rectus abdominal muscles, and internal and external oblique.
Toe dip core exercise will be helpful in compressing transverses abdominal muscles.
Sit-Ups with a Medicine Ball
These sit-ups will compress the transverses abdominal muscles, rectus abdominal muscles, and internal and external oblique. Apart from this, one thing that you need additional is a medicine ball for carrying out this workout.
Lift your knees and hips to do reverse crunches
To start, lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides with your palms facing down. Exhale and engage your abs as you raise your knees over your hips.
Plank with proper technique to avoid getting injured
Start by lying on your stomach with your head facing down, forearms on the floor, and palms flat on the floor. Inhale, then exhale as you lift your body off of the floor so your forearms and toes carry your weight. Keep your elbows bent at 90 degree angles directly under your shoulders.
Sculpt your abs and obliques with side planks
Start by lying on your right side with your right elbow bent directly under your shoulder. Your left leg should be stacked directly over your right leg. Inhale, then exhale as you engage your core muscles and extend your elbow to a 90 degree angle.
Challenge yourself with extended planks
Start on your stomach as if you were doing a standard plank. Straighten your arms above your head with your palms touching the floor. Engage your core as you use your fingertips and toes to lift your body off of the floor.
Warm up and cool down for 5 to 10 minutes
Go for a brisk walk or jog, do jumping jacks, run in place, or jump rope at the start of your workouts. Moderate aerobic exercise will increase blood flow to your muscles, which reduces your risk of injuring yourself. When you finish working out, cool down for 5 to 10 minutes to help your muscles recover.
Include multiple crunches and plank variations in your routine
Instead of just trying to do 500 crunches, your workouts should consist of a variety of exercises.
Burn belly fat with cardio exercises
In order to see the results of your hard work, you’ll need to burn fat deposits that cover the abdominal muscles. For a good cardio workout, jog for 5 to 10 minutes, sprint for 10 minutes, then jog for another 5 to 10 minutes.
Pack plenty of protein sources into your diet
Protein helps build muscle, but it’s important to choose higher-fat options. These poultry, fish, legumes, nuts, eggs, and full-fat dairy products. Go for these instead of processed meats, like bacon.
Fill up on fruits and veggies to cut your calories
Fruits and veggies are packed with essential nutrients, and they can fill you up without adding extra calories. Your required amount depends on your age, sex, and activity level. In general, go for about 2 c (470 mL) of fruits and 3 c (710 mL) of veggies per day.
Don’t skip healthy complex carbs
Grains are rich in fiber and fuel your muscles, so go for brown rice, quinoa, and whole grain breads, pastas, and cereals. Try to consume around 6 to 8 oz (170 to 230 g) of grains per day; half that amount should be whole grains.
Cut out sweets and processed foods
You won’t see a 6 pack any time soon if you get most of your calories from processed foods, sweets, and fast food. If you need to satisfy your sweet tooth, swap pastries, ice cream, and other unhealthy snacks for peanut butter, Greek yogurt, and fruit.
Drink loads of water instead of high-calorie drinks
Staying hydrated is important for your overall health, especially if you’ve started exercising more often. Furthermore, swapping soda, sweet tea, and other high-calorie beverages for water will help keep your calories in check.
Hence, these are the best core exercise that can help you tightening your abdominal muscles in a much better way than you ever expected. To see the desired results, start these workouts today.