How to Get Six Pack Abs

Abdominal muscles are every man's dream, and they are also the muscles we most want to train when doing fitness. However, many friends will find that abdominal muscles are the most difficult to develop during practice. In fact, this is just the general public's opinion. As long as the exercise method is correct, we can also train impressive six-pack abdominal muscles. This depends on our exercise method and intensity. As for how to train six-pack abdominal muscles, we can use the following methods.

1. Fitness ball crunch:

Lie flat on an exercise ball with your feet flat on the ground, your hands beside your head, and your arms outstretched. Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

2. Traditional crunch:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lay your legs flat on the ground with your knees bent. Slightly pull your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body, but your lower back should not leave the ground. Hold for 2 seconds, then slowly return to the starting position.

3. Reverse crunch:

Lie on your back on the floor with your lower back pressed against the ground, your hands on both sides of your body, your legs raised to 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and slightly lift your hips and lower back off the ground, hold for 2 seconds, then slowly return to the starting position.

4. Leg raise and abdominal crunch:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

The above methods are very effective for training our abdominal muscles. What we need to pay attention to when training our abdominal muscles is the correct exercise method, and then pay attention to the intensity of the training. Sometimes it is not easy to practice if the method is correct but the intensity is not enough. In addition, we must also pay attention to protecting our bodies during training.