Abdominal exercises | directly to:
- NUMBER OF FACTS ABOUT YOUR ABS
- KNOW YOUR ABS!
- THE ABDOMINAL EXERCISES FOR A SIXPACK
- DOES TURKESTERONE HELP WITH ABS?
- TRAINING SCHEDULE E-BOOK
If you're a man, you must have struggled at some point to get those coveted six-packs to look strong and attract the opposite sex. For most women, it is a symbol of strength and masculinity. However, getting a six pack or abs is not as easy as it seems. It's much more than doing endless abs like sit-ups and crunches. In fact, it takes time, effort, and consistency in doing the right workouts before you can start seeing results..
Yep! I've seen them too. The blog posts that tell you how to make a six pack in 7, 10 or maybe 20 days. They are all nothing but nonsense. To be fair, developing those desired abs is nothing but a gradual process that requires some discipline and perseverance.
However, it is worth nothing that genetics also plays a role in building six packs. While someone can build a well-developed core in 2 months, someone else may need an additional 4 months to get the same. Why? Our bodies are not the same. Fat distribution and the rate of muscle growth are some of the things that can cause some variation in results between people.
Since misinformation is one of the reasons people fail in their pursuit of a strong core and abs, I want to get some facts straight before we get into the best abs exercises to help you hit your six-pack goal.
Some facts about your abs.
- Quality over quantity
Of course, the common belief is that doing something in large quantities produces better results. That's not entirely true, especially in the fitness world. Doing hundreds of crunches or sit-ups may not be the best way to train your abs. The abs are just like the other muscles in your body, and to train them you should only do quality movements that make you long for rest. For example, if you can easily do up to 60 crunches without feeling tired, you're probably doing it the wrong way. By focusing on your technique by slowing down, pausing at the end of each move, and maintaining good form, your six-pack will have to work better and harder.
- Only abdominal exercises hardly burn belly fat
People with fat all over their stomach often think that doing just abdominal exercises will make the fat go away. That is not true. To burn fat, it must be broken down and used by the body as energy. During the abdominal exercises, the energy is drawn from the whole body, not just the abdominal muscles. So, to break down your belly fat, you have to burn the excess fat in your entire body. You do this through a calorie-deficiency diet and engaging in regular physical activity in cardio and/or weight training.
In summary, what this point emphasizes is that, for those with that much belly fat, doing just abs exercises won't get rid of the fat. Your goal should be to reduce the fat in your entire body. That way it will be easier to train your abs as well.
- Genetics plays an important role
As mentioned before, our bodies are completely different. Genetics, along with other factors such as lifestyle, gender, hormones, and body type, all determine our body shape. For some people it seems like all they have to do is look at a weight to get a six pack, for others it's so difficult or even genetically impossible. There are people whose genetics make it practically impossible to get a flat stomach or big and full abs.
Know your abs!
The abdominal muscles are made up of four muscles. The rectus abdominis, the internal and external obliques, and the transverse abdominis. The rectus abdominis runs from the pelvis to the ribs, forming the six-pack appearance. It is responsible for flexing the lumbar spine and maintaining good posture. The external obliques are the largest abdominal muscles and are located on either side of the rectus abdominis while the internal obliques are just below the external. They also run diagonally up your side as they do with the external obliques. The transverse abdominal muscle is the deepest abdominal muscle. It helps stabilize the hips and support the spine.
The abdominal exercises for a six pack
As discussed earlier, building six packs is not child's play. It requires great commitment and a detailed plan that should include healthy eating, losing excess body fat, and strenuous workouts. Even with regular intense workouts, too much body fat can be a major challenge in building a six pack, and unless you rid your belly of excess fat, you may never see the rewards of the hard work and effort you put into it. have.
Assuming your diet and other lifestyle habits remain in order, the exercises below can strengthen your abs and blast those muscles up in no time:
I love planks, and I think you should too, especially if you want to develop a strong torso. A strong core not only gives power to your movements, but also supports your spine, improves your posture and protects your internal organs.
However, planks alone won't get you six-packs. Only when you do them in combination with other workouts and lifestyle changes will you see results.
There are numerous variations of planks. Some of these are low planks, side planks and star planks.
Starplanks are a variation on your traditional planks, but with a twist. They bring an extra level of difficulty into the fold. They not only train the abs, but your entire core. To do a starboard:
- Start from a pushup position, then move your hands and legs away from your core until your entire body forms an X-shape.
- Now keep your muscles in that position, keeping your core in a straight line from your head to your toes.
- Stand for the required time, then bring your arms and legs close to your body, returning to the starting position.
- Then do it again
Starplanks are especially useful when one has become so accustomed to traditional planks, and is not easily worked through such an exercise. A switch to starplanks increases the difficulty and you train your core muscles even more, including the abs. Due to the difficulty of star planks, it is very common for people to last only 10-20 seconds, even for those with a significantly developed core.
- side planks
The side planks are a great way to strengthen your obliques, which are rarely trained even by popular abs exercises like crunches. To do a side plank:
- Lie on one side of your body, right or left, depending on which side you want to train first.
- Straighten your legs so that your feet are on top of each other.
- Now lift your hips off the floor so that your weight is supported by your elbow and the sides of your feet. Remember to keep your head in line with your spine, in a straight line.
- Hold this position for the required time and switch sides.
- bike crunch
A study published by the American Council on Exercise (ACE) ranked bike crunches as the top exercise among 12 others for working and strengthening the abs (Rectus abdominis). When it comes to training the obliques, the bike crunches rank second to 11 other exercises, according to the same study. To do a bike crunch:
- Lie on your back on the floor with your knees bent and your feet flat on the floor.
- Now place your hands behind your head, preferably with your fingers intertwined.
- Then lift your head and shoulders off the floor by engaging your core muscles.
- Now, by twisting your body, bring your right knee toward your chest while bringing your left elbow there.
- Bring both knees and elbows back and repeat with the other side of the body.
- Hanging knee raise
The hanging knee lift is great for working the lower abs. In fact, it works the entire core, including the rectus abdominis, the obliques, and the hip flexors. And luckily you don't need advanced equipment for it. All you need is a bar to hang from, just like a pull-up bar. To perform hanging knee raise:
- Using an overhand grip, hold a bar with your hands shoulder-width apart.
- Keeping your feet together, raise your knees until they are at a level where your thighs are parallel to the floor.
- Now slowly lower your legs and return to the starting position.
- Repeat for the number of reps you want.
Hanging knee raise
- Russian twist
The Russian twist is an abs exercise that has stuck. It strengthens the oblique muscles, rectus abdominis, shoulders and the entire core. To perform a Russian twist:
- Sit on the floor with your knees bent and feet on the floor as well.
- Now lean back slightly and lift your feet off the floor.
- While contracting your core muscles and keeping your legs still, rotate your torso from side to side, clasping your hands together. Turn right, back to center, then turn left, and back to center.
You can choose to increase the difficulty of this exercise by using weights, such as a barbell. Of course, you should only use a suitable size, and remember to hold it firmly with both hands.
- mountain climber
The Mountain climber is one of the top abs exercises to be part of your six-pack routine. The exercise targets the straight abs, the hip flexors, the shoulders and the entire core. In fact, the high amount of energy this exercise takes can help burn excess fat that hides that six-pack you crave.
- Start in a traditional plank position, with your weight supported by your palms and toes, and your back is straight.
- Now push the left knee toward your chest, return to plank position and repeat with the right leg. That's one rep.
- Repeat for the desired sets.
- Scissor sit ups
Well, this isn't your traditional sit-up that's so prone to momentum swinging. With scissor sit-ups, you really need to train your abs. It goes like this
- Lie flat on your back, with your hands by your sides, or even under your glutes.
- Now lift your heels off the floor and cross one foot over the other, and repeat in reverse.
Scissor sit ups
Can Turkesterone Help You Build a Six Pack?
For the genes who turkesterone Don't know, turkesterone is one of the most popular bodybuilding supplements on the market right now. It is a natural anabolic compound derived from Ajuga turkestanica plant. It belongs to a class of compounds known as the ecdysteroids.
There is some evidence that ecdysteroids can improve protein synthesis in bodybuilders by increasing the efficiency of mRNA translation and the functional activity of polyribosomes, limiting protein breakdown and increasing the amount of leucine taken up into body cells. This evidence means that turkesterone can help increase muscle growth throughout the body, including the rectus abdominis.
Turkesterone has also been shown to increase energy/ATP levels, which can boost overall exercise performance. An increased energy level will undoubtedly affect the amount of calories you burn. Hence, excess belly fat can also be burned to make way for your toned abs.
If you're looking for your dream six-pack, the workouts and abs described in this blog are without a doubt one of your best bets. They are all beginner friendly, and can be performed at home. Nothing should stop you from getting your dream body.
For more information about Turkesterone and how it works, please visit our Turkesterone page to go.