Have a six pack stomach does look impressive. But, it takes effort to get it. Most people thought that should take a lot of time working out at the gym to get the abdominal muscles. However, getting all of that turned out to be really easy if we know how. Thus the most important part is to apply a diet to get rid of body fat especially around the stomach. Because six pack muscle is actually already there, just covered in fat. However, exercise is also supporting the formation of the abdominal muscles, while simultaneously accelerating the loss of fat in that area. Based on research conducted by the American Council on Exercise (ACE), there are three types of sports that are effective to form the abdominal muscles. Here are Exercises to get flat stomach.
Exercises to get flat stomach
- Bicycle maneuver
Based on the research of ACE, this is the kind of exercise for the formation of the abdominal muscles that are most effective. To do this, we simply lay down on our back on top of the mattress with legs in the air and knees drawn towards the chest. Put the finger behind your ears. In order for the core muscle to be involved, move your shoulders when lifting the foot off the floor and one leg straightened out. The bottom line the foot doing the movement plays like pedaling a bicycle. In each round, the elbow should move opposite to the direction of the feet. Do a couple of sets on a regular basis. This exercise will use all of the abdominal muscles including the rectus abdominis, which is the front of the abdominal muscles which will show the six pack.
- Captain’s Chair
For these exercises, needed some equipment in the form of Captain Chair or Chair without armrest and arms. How, let your feet dangle straight down before raising the knees towards the chest. Involve abdominal muscles by dragging it to the spine, and then slowly lower your leg. Repeat this movement.
This exercise will stimulate the abdominal muscles and oblique muscles.
Read also: Choosing the Best Weight Loss and Exercise Program for You.
- Crunch with ball
To do this exercise, lie on top of the ball with the hands behind the head. After that, do a crunch movement and use core muscles to perform the movement forward.
According to the researchers, although this exercise only made oblique and abdominal muscles to do a bit of activity, but this movement focuses on a more appropriate target. This exercise is very effective because it also requires balance, which involves the smaller muscles of the stomach.
This research led by Peter Francis Phd. at The Biomechanics Lab at San Diego State University. Research is done by comparing the 13 types of exercises to form the popular stomach muscles, in which some of these exercises require special equipment.
Researchers also assess the effectiveness of the exercise by giving it a rating. Researchers assessing the effectiveness of the exercises through the stimulation of the muscles in the rectus abdominis abnormalities, abdominal and oblique muscles, which is located along the sides of the abdominal wall.
However, in order to make the results more quickly, you should also compensate the high intensity interval training (HIIT).
Thank you very much for reading Exercises to get flat stomach, hopefully useful.