Abdomen or less formally called the belly, stomach, tummy or midriff constitutes the part of the body between the chest and pelvis in humans. The region enclosed by the abdomen is termed the abdominal cavity. The boundary of the abdominal cavity is the abdominal wall in the front and the peritoneal surface at the rear. There are three layers of the abdominal wall. They are, from the outside to the inside: external oblique, internal oblique, and transverse abdominus. The first three layers extend between the vertebral column, the lower ribs, the iliac crest and pubis of the hip. All of their fibres merge towards the midline and surround the rectus abdominus in a sheath before joining up on the opposite side at the linea alba.
Well, it is enough of biology and returns to the main discussion of the topics and what is the topic? Oh! It is obvious from the tile that the topic is of getting those perfect abs.
Here we will focus entirely on the abs muscles and development of that attractive abs. The rectus abdominis muscle, also known as the “abdominals or abs,” is a paired muscle running vertically on each side of the front wall of the human abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba. Three bands of connective tissue called the tendinous intersections traverse the rectus abdominus, which separates this parallel muscle into eight distinct muscle bellies. In the abdomens of people with low body fat, these bellies can be viewed externally and are commonly referred to as a “four, six, or eight pack” depending on how many are visible although six is the most common.
The rectus abdominis assists with breathing and plays an important role in respiration when forcefully exhaling, as seen after exercise as well as in conditions where exhalation is difficult such as emphysema. It also helps in keeping the internal organs intact and in creating intra-abdominal pressure, such as when exercising or lifting heavy weights, during forceful defecation or during childbirth.
Do you think it is important to train and develop these muscles?
To strengthen these important muscles in our body we are in need of some special exercises, which can build its endurance level and at the same time beautify. Before you get started, don’t forget the golden ab-workout rule: quality over quantity. It’s a myth that 2,000 fast-paced crunches a day will leave you with a washboard stomach. Tom Holland, exercise physiologist and author recommends that, instead of ripping through the motions, you slow down for more effective results, building up to 30-second sets of quality crunches. Below are my lists of exercises that will help you build six pack abs that you wish to flaunt with pride.
- Jackknife: It is also known as V-up focus primarily on Abdominals i.e. rectus abdominis. The steps are as:
- Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
- As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
- While inhaling, lower your arms and legs back to the starting position.
- Repeat for the recommended amount of repetitions as per as you are comfortable.
2) Corkscrew: Corkscrew is one of the lower abs workouts that is very effective as a belly fat burner to get six pack abs and the twist brings the obliques into action. It focuses on lower abs and internal oblique and the happy steps are:
- Lie on your back with your legs extended straight up, knees slightly bent, feet over your hips. Head and neck should be relaxed, with your hands down at your side, palms down.
- Contract your lower abs to raise your hips off the floor, elevating your feet towards the ceiling.
- At the same time, twist your hips to the right like a corkscrew. Your legs will reach straight up towards the ceiling with each rep. Pause at the top, and then slowly return back to the starting position.
- Repeat the movement again, only this time twists to the left. Alternate sides. One rep consists of corkscrews to each side. The video clearly demonstrates.
3) Bicycle Crunch: It is one best exercise for your abs to shape up. It focuses on the rectus abdominis and internal as well as external oblique muscles group. Steps are
- Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your fingers on the sides of your forehead and lift your shoulders off of the floor.
- Twist your upper body to the right as you pull your right knee in as fast as you can until it touches your left wrist. Simultaneously straighten your left leg.
- Return to the starting position and repeat on the right.
4/ V-Sit: The v-sit is an effective abdominal and core exercise that works the rectus abdominis, the external obliques and internal obliques. This exercise also engages the hip flexors. Steps involved are-
- Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.
- Reach your arms straight forward or reach up toward your shins as you are able.
- Maintain good core posture and a strong spine.
- Hold this “V” position for several seconds to begin. As you get stronger, hold the position longer.
- Return to your starting position slowly.
- Just before you reach the floor, stop and hold the position for a few seconds.
- Repeat this entire movement several times. Here is the video guide.
5) Sit up: Sit up focus on the rectus abdominis and internal obliques as well as external obliques. Steps are-
- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
- Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
6) Jackknife Crossover: Unlike jackknife, it is a one-degree advanced stage which focuses on rectus and both the obliques. Steps involved are:
- Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. But only difference being the arms and legs are slightly wide apart. This will be your starting position.
- As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor. In this point, right arm touch the left legs and vice versa. Below video will be helpful.
- While inhaling, lower your arms and legs back to the starting position.
- Repeat for the recommended amount of repetitions as per as your comfort level.
These are the six stepping stones for your rock hard and attractive six pack abs. And we have to keep in mind that quality over quantity to get our desired goals. In short, the key to getting rock hard six pack abs is to be sure to focus on your diet, while incorporating compound exercises and smart cardio into your workout routine. That is the long lost secret that you must use if you want to succeed in your six pack quest.
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