Actually there are very many types of exercise movements that can be done to help build six pack abs muscles. Also, maybe you’ve done all of these moves to quickly get a sixpack carving. But the truth? Some of you may feel that your progress is very slow.
Why is that? It must be because you didn’t do it perfectly. Starting from speed, tempo, position, to various movements to target each muscle. If you feel that there is no progress, immediately correct what is actually still not perfect. The following are 5 of the most favorite exercises to do to help form a six pack stomach.
# 1. Bicycle Crunch
It is a bicycle-like movement, hence the name. However, this simple exercise does not involve a real bicycle. Bicycle crunches are one of the best exercises for pressing down on your abs, including the oblique muscles. This exercise only involves the load in your body weight. However, if this exercise is considered easy, then you can add weight to your wrists or feet.
How to do Bicycle Crunches:
- Lie on your back on the floor.
- Place your palms behind your head.
- Raise your head, curl slightly forward about 45 degrees off the floor. Then, lift your legs up to form a 45 degree angle from the floor.
- Turn your body and head to the right, exhale slowly while bending your right knee toward your chest.
- Try to touch your right knee to your left elbow. Do the opposite movement.
- When the movement is done, stay focused on the contraction of the abdominal muscles.
- Repeat this movement for 2-3 sets of 10 counts each.
# 2. Side plank
To do the side plank exercise, you need to support your body weight by resting on two points, the legs and the elbows. This movement to shrink the stomach focuses on the core muscles of the body such as the stomach and waist, which during exercise work hard to maintain a stable posture. How to do a side plank:
- Lean to one side of the body. Can be started from the left or right.
- Place your elbows just below your shoulders with your arms perpendicular to your body.
- Straighten and pile your legs together.
- Gently lift your hips that are resting on the floor until they are parallel to your shoulders and feet. Moment
lifting the hips, focus on the contraction of the abdominal muscles. - Keep your hips in the air for 30-45 seconds. Then lower your hips slowly, but still in the air and not touching the floor. Repeat this movement for 2-3 sets of 10 counts each.
- Perform the same movement on the opposite side of the body.
# 3. Lying leg raise
This movement to shrink the stomach is one of the most challenging exercises compared to other movements. During the lying leg raise exercise, while lying on your back, you should raise your legs straight up, without bending at all. To be able to do this movement, your abdominal muscles are required to work very hard. How to do the lying leg raise:
- Lie on the floor in a supine position. Place your hands on your sides with palms facing the floor.
- While lifting your legs up, feel the contraction of the abdominal muscles.
- Slowly raise your feet so that your toes are parallel to your stomach and form a 90 degree angle to the floor. Maintain this position for a few seconds.
- Lower your feet slowly, until your heels are a few centimeters above the floor.
- Keep your feet in the air.
- Repeat this movement for 2-3 sets of 10 counts each.
# 4. Leg Up Crunch
This variation of the lying leg raise will focus on your lower and upper abdominal muscles. This movement to shrink the abs has an almost similar training pattern to the lying leg raise. The difference is, when the legs are perpendicular to the stomach, the hands are raised towards the toes and the head is brought closer to the chest. How to do leg up crunches:
- Lie on your back on the floor. Place both hands perpendicular to the shoulders.
- While lifting your legs up, feel the contraction of the abdominal muscles.
- Slowly raise your feet so that your toes are parallel to your stomach and form a 90 degree angle to the floor. At the same time, raise your hands toward your toes, and your head toward your chest. Maintain this position for a few seconds.
- Lower your legs, head and hands slowly. Meanwhile, the head lies back and the hands remain perpendicular to the shoulders. Try to keep your heels a few inches above the floor. Keep your feet in the air.
- Repeat for 3 sets of 12 counts each.
# 5. Crunch Crossover
This movement to shrink the stomach not only burns belly fat, but also trains your thighs and back muscles. How to do a crossover crunch:
- Lie in a supine position on the floor.
- Put your hands behind your head. Position your right leg crossed over the knee of the left leg.
- Turn your body and head to the right and left. Exhale slowly while lifting your head, neck and shoulders slightly off the floor. Focus on contracting your abdominal muscles.
- Perform the same movement by rotating the body and changing the position of the legs.
- Repeat for 2 sets of 10 counts each.
# 6. Mountain Climbers
This movement to shrink the stomach serves to burn belly fat. The exercise is done like a person climbing a mountain. How to do mountain climbers:
- Place your palms on the floor, with your arms straight parallel to your shoulders.
- Bring your legs together and straighten them far back. When your toes rest on the floor, slowly raise your right knee toward your chest.
- Do the same with the left leg.
- When this movement is done, keep your body position with your head focused forward. Feel the contraction of your stomach and thighs as the swing of your legs accelerates.
- Repeat for 3 sets of 20 counts each.
