Most fitness lovers don’t like crunches. However, crunches are believed to be an essential exercise for developing six-packs abs. The ab muscles, known as the transverse abdominis, will give you the best six-pack. These muscles stabilize the core of the body behind the muscles of the abdomen. Furthermore, the transverse abdominis links the ribs, back, and pelvis, hence making them stronger and giving you a better posture.
According to fitness experts, to get a good six-pack, you need to exercise your transverse abdominus muscles.
Here is a list of exercise to perform:
The Focused Crunch
Compared to the standard abdominal crunch, a focused crunch involves isometric hold. While doing these exercises, you are advised to wear a flex belt.
Here’s how to do them:
1. Lie on the ground on your back with your knees bent and feet firmly on the ground.
2. Place your hands slightly below and to the side of your belly button. Press your fingers into your lower abdomen.
3. While your chest is slightly raised, start by drawing in your stomach.
4. Stop pushing your stomach inwards as soon as you feel your muscles start to tighten. You should note the tightening of the muscles beneath your fingers. This limits the functionality of your transverse abdominis and instead stresses the oblique muscles.
5. Hold to this position for about 15 seconds while maintaining a regular breathing rate.
6. For newbies, do to ten reps and increase the reps as you progress. However,this exercise is usually accompanied by sore muscles.
Modified Plank Pushups
This workout is usually very tough, and you are advised to be careful. Pro tip! You can consider getting yourself workout supplements from muscle fax. They will complement your training routine by helping you perform better.
Here’s how to do them:
1. Begin in the standard pushup position with your palms on the ground. Ensure that your backline is straight and your feet are hip-width apart.
2. Lift your left leg as high as you can and then do a pushup. Lower it back to the ground, then repeat the with the right leg.
3. Begin with three sets of ten repetitions.
Scissor Kicks
Here’s how to do them:
1. Lie on the ground with your knees bent and your feet firmly on the ground.
2. Put your hands under your butt and lift your head off of the ground. It should be noted that lifting your head up increases the effectiveness of this exercise.
3. Raise your right leg and then gently lower it back to the ground.As you do this, lift the left leg up.
4. Begin with three sets of ten repetitions and increase the number as you progress.
Squats
Here’s how to do them:
1. Stand upright with your feet hip-width apart. Push back your hips and butt, then lower your body until your thighs are parallel to the ground.
2. Always maintain a straight backline.
BoxJumps
Here’s how to do them:
1. Start by standing in front of a raised surface that is very firm.
2. Jump onto the surface and stand upright with both legs.
3. Jump down and repeat the same procedure as many times as you can.
Conclusion
Apart from doing these five exercises, consider eating a balanced diet and having a night of proper sleep. Besides that, make sure to give your body ample time for rest and recovery to prevent early burnout.f