The abdominals are certainly among the most trained muscles ever. To get a six pack, that is the so-called “turtle abdomen”, divided into six sculpted quadrants, however, it is not enough to do any exercises. It is necessary to perform specific movements and follow a correct diet. Typically, men need less than 10-14 percent body fat percentage to see definition in their abs, while women need around 15-19 percent.
Six pack, the benefits
In general, when people talk about sculpted abs, they are referring to being able to see individual bumps in the rectus abdominis muscle. This abdominal muscle resembles an old-fashioned laundry board. The rectus abdominis muscle runs from the pubic bone to the breastbone, in the center of the chest. The main function of this muscle is to flex the trunk and stabilize the spine. In addition to being aesthetically pleasing, a sculpted abdominal muscle can also help reduce the risk of injury. Athletic performance, balance and posture will also improve with a sculpted six pack.
The recommended workout
In addition to staying relatively fit, getting a six pack requires a consistent abdominal training program and regular cardio exercise. Here are six exercises that are very suitable for training the rectus abdominis.
However, you don’t necessarily have to limit yourself to just doing these exercises. Adding variations to your workouts can help keep the routine fresh and interesting and also work other muscles besides your abs.
The traditional crunch is perhaps the must exercise for the development of the rectus abdominis.
In this execution, the abs must work to bring the tip of the sternum towards the knees, and resist during the downward movement necessary to bring the back to the floor. It is essential to understand that this is not a sit-up, so it is sufficient for the abdominal muscles to contract by lifting only the shoulders from the ground, while the lower back will remain almost motionless.
Slowing down exercise is an easy way to make it more difficult.
- Lie on a mat or other soft surface with your feet flat on the ground and your knees bent about 90 degrees. Place your hands palms down at your sides for balance.
- Contract your abs and exhale as you lift your shoulders towards your knees. Try to always keep your knees at about 90 degrees during the movement.
- Stop the crunch when your back starts to lift off the ground
- Stop for a moment and return to the starting position.