How to Get a Lean, Six-Pack Stomach: 7 Body Pump Moves

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Core strength is the most challenging to achieve. If you want a six-pack, you’ll need to get rid of the fat in your abdominal area. So, to get rid of that excess belly fat, you should work on strengthening your abdominal muscles.

Abdominal exercise options that you can do

Men and women alike need to put in extra effort to develop six pack abs. If you’re willing to put in the work and try different approaches, you can get there.

According to Men’s Health, personal trainer Mike Wunsch says that many people are still doing abdominal strengthening exercises incorrectly.

Many people try to get a six-pack by doing sit-ups and crunches, but this is a poor strategy for developing a strong, lean core. Ab muscles cannot be built to their full potential by doing sit-ups continuously. Overdoing it can even result in spinal cord damage.

Some basic exercises for developing abdominal muscle are provided below.

1. Spiderman plank crunch

The plank is a great exercise for building overall core strength and toning the obliques. You can strengthen your abs from both the front and the back without any equipment.

The obliques, lower back, and rectus abdominis all get a workout with this move.

You can do this easy ab exercise anywhere, at any time.

The following are some alternatives to the standard plank exercises.

  • Get down on the floor in a plank position with your arms extended and your body in a perfectly straight line.
  • Raise your right leg, bringing your knee in front of your elbow. Tilt your body slightly to the right, and then return to the plank position.
  • Try it the other way around by bringing your left knee to your left elbow and bending at the left hip.
  • Perform up to 10 total repetitions on both the right and left sides of your body.

2. Side plank rotation Plank

Exercise for the abs should consist of a series of inseparable movements. When you add a rotation to the side plank, you get a more dynamic and challenging variation of the classic plank.

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This exercise does double duty by simultaneously improving your arm and shoulder endurance and strengthening your core abdominal muscles.

Follow these instructions to practice a side plank rotation.

  • Place your right arm under your head and lie on your right side.
  • Put your left foot on top of your right thigh and extend your legs to straighten your back.
  • Turn your body toward the floor and bring your left arm under your body, then turn it outward again to straighten your left arm up and back to its original position.
  • Perform ten full sets of reps on one side before switching.

3. Cable rotation

To get the most out of your cable rotation, use the gym’s weights and other exercise equipment.

Athletes who play golf, tennis, or any other racquet sport will benefit greatly from this move, as it focuses on strengthening the obliques (the abdominal muscles located on the side of the body).

Here are the proper ways to strengthen your ab muscles.

  • Stabilize yourself by standing with your feet hip-width apart and your hands together on the rope just below your shoulders.
  • You should stop breathing and tighten your stomach, then turn your upper body to the left while keeping your arms straight.
  • Then, once you’ve completed the left side, you can move to the right and repeat the process until you’ve reached the starting point.
  • Think only about finishing 10 repetitions at a leisurely pace.

4. Bicycle crunch

regular Different variations, such as the bicycle crunch, can help you get the ripped abs you’ve always wanted, even if they’re not as effective at targeting the core muscles.

This ab exercise works on three major muscle groups at once.

Obliques and lower abs can be strengthened by combining crunches with circular motions to the right and left.

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The following series of actions constitutes the true bicycle crunch.

  • Lie on your back on the floor and place your hands on the back of your head.
  • Then, raise both legs off the ground and bend forward until your buttocks are resting on the floor.
  • Move your arms in a pedaling motion, bringing your right elbow to your left knee and your left elbow to your right knee.
  • Try to hold crunch for a count of two on each side, so that you move more slowly and concentrate on the movement.

5. Cross crunches

Aside from traditional crunches, cross crunches are another great option for toning your abs. This exercise is simple and safe for the body because the floor provides support.

With your feet raised, you can work your lower abs and lower back more effectively. The twisting motion engages the core muscles as well as the obliques and rectus abdominis.

These are the proper procedures to follow when performing cross crunches.

  • Lay on your back with your arms and legs crossed on the floor.
  • Stand with your hands facing each other and your arms and legs at your sides. Swap between reaching your right hand down to your left leg and your left hand down to your right leg.
  • Lift your head, neck, and shoulders off the floor and reach for each other with your hands and feet for an effective abdominal workout.
  • Perform 10 total slow repetitions of this exercise.

6. Twisting sit-ups

rather than working out Instead of doing traditional sit-ups, try twisting your body to the left and right to work more muscle groups.

Doing twisting sit-ups is an excellent way to strengthen your abs and core.

The following are instructions for performing a variety of sit-ups to build stronger abdominal muscles.

  • Put your hands behind your head while lying on your back with your knees bent slightly.
  • Tilt to the right until your right elbow is perpendicular to your knee, and then raise your head, shoulders, upper and lower back off the floor.
  • For five seconds, maintain this position, and then slowly return to the starting position, repeating on the other side.
  • You can do as many as 10 repetitions of this exercise, varying the order of the sets as you see fit.
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7. Swiss-ball rollout

Similar to the ab wheel, the Swiss ball rollout exercise is great for strengthening your core and avoiding injury to your lower back.

All extra motion, like rolling the ball at a 45-degree angle to the left and right, will help strengthen the obliques in tandem with the rest of the body.

Follow these steps to strengthen your abs using a fitness ball.

  • Start by putting your hands together and clenching them while kneeling on the floor or an exercise mat.
  • To prevent knee injuries, extra towels can be placed under the knees as support.
  • Roll the ball as far as you can while keeping your back straight and stomach in.
  • Hold for as long as your body is fully stretched, then pull your body back until the fitness returns to its starting position.
  • Rolling and pulling motions, in sets of ten, should be done twice.

Each of those distinct abdominal routines is manageable even in the comfort of your own home. Cardiovascular exercise is a necessary counterbalance if you want to maximize fat burning.

It can be difficult to try out the moves for the first time, but you shouldn’t push yourself. Working out can cause injury if you don’t take precautions.

A personal trainer at the gym can help you determine the best exercise routine based on your goals.

 

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