Abdominal Muscle Exercise, Secret to a Slim Stomach

There are various ways to get a slim and athletic stomach, one of which is abdominal exercise. To form a sixpack stomach requires a consistent exercise process, maintaining a healthy diet, up to nutrition and protein intake to accelerate the formation of abdominal muscles. Sixpack belly slim body is now a separate trend that is much in demand by people both young and old. Various methods are used in order to obtain an athletic body shape, one of which is exercise and diet. But keep in mind, to reach the ideal weight there is no instant way. You need commitment, patience, and strong fortitude to get the expected results. Reducing good weight needs to be done gradually and consistently. Target optimal weight loss is usually between 0.25 - 1 kg per week. But remember, the ideal body weight for each person varies depending on gender, metabolism, age, and daily activities. Abdominal muscles consist of three layers. The very deep layer is transversus abdominis, which functions as a bodily corset, as a barrier and maintain stability, and plays an important role in exhaling and coughing. Next is rectus abdominis, the abdominal muscles that flex the spine. Last and closest to the surface are internal and external obliques, the abdominal muscles which rotate the torso and give the body rotation and sideways motion. Know the variety of abdominal exercises that will help form a variety of abdominal muscles above.

Various Abdominal Muscle Exercises That Help Shape Your Slim Stomach

Having a slim stomach and sixpack is a dream of everyone, both men and women, not to mention sports enthusiasts who crave shaped abdominal muscles. To form the ideal abdominal muscles, there are two abdominal muscles that are the target of abdominal muscle training, namely rectus abdominis and transverse abdominis muscles. Here are a variety of abdominal exercises that can help you get the ideal, lean stomach:

• Pilates

Pilates and yoga exercises are abdominal exercises that focus on your abdominal muscles. Pilates exercises are abdominal exercises with a low risk of injury if followed correctly. This is the right choice for you who want to build abdominal muscles. To get more from pilates, breathing exercises will help strengthen your stomach muscles and protect your lower back.

• Plank Pose.

This movement is one of the effective abdominal exercises and can tighten your abdominal muscles. The simplest plank movement is done on his stomach, then lift your body up with the toes (such as a push-up position) and the upper body resting on the forearm or hand, like the general plank position. Hold that position for as long as you can. For this combination of positions, you can lift one leg when doing classic plank exercises.

• Boxing.

Physical activity like boxing is the right choice for overall fitness training, one of which is in building abdominal muscles. When punching, body parts will move to get the ideal shape. Many fitness centers offer boxing classes. It's good you have a personal trainer for muscle training on this one. To take part in this exercise, make sure you use protection so you don't get injured while training.

• New Style Sit Up or Crunch

Other abdominal exercises can be done by sitting on the floor. Then position your knees bent and legs lifted. Raise your body until it forms the letter V along with your thighs, and lower legs crossed. While sitting, you can hold weights or balls with both hands. Then, move the weights to the right or left side, and hold for a few seconds. Do as many as 3 sets of exercises, one set of 15 movements each. Perform this movement 3-4 times a week to get maximum abdominal exercise. If you have low back pain or spinal cord disorders, you should consult a sports medicine specialist before trying this movement.

• Stay Active Move.

You need to add fat-burning cardio exercises to your routine so that your abdominal muscles are formed. Choose activities that interest you and your motivation, such as running, walking, or swimming. You can also do aerobic exercise for at least 150 minutes per week. This cardio exercise including strenuous exercise and not necessarily suitable for you who have certain diseases. Alternatively, you can exercise lightly but still routinely every day for at least 15-20 minutes while maintaining a healthy diet.

• Sit Up Kayuh (bicycle crunch)

This movement trains two types of abdominal muscles. This abdominal muscle exercise can help form the middle abdominal muscles. First, lie down with both hands connected but not pulled together, to support the back of the head. Make sure the head is slightly raised and not attached to the mat to avoid injury. Relax your neck and head. Then, move your legs like you're pedaling a bicycle. When the right leg is pulled up, the elbow of the left hand tries to stick to the knee of the right leg, and vice versa. Do one to three sets, with 12 to 16 repetitions each.

• Leg force

This movement helps build your stomach muscles into a sixpack. First, lie straight with your legs together, hands together behind your head to raise your head slightly. Then lift both legs together (try to form a 90 degree angle with the body), by keeping both legs tight and contracting the abdominal muscles. Keep your knees above your hips and shrug slightly. Take a breath and hold for 3-5 seconds. Then, exhale and lower your legs to 45 degrees and for 3-5 seconds while pressing the lower abdominal muscles. Do as many as two sets with 10-15 repetitions.

Abdominal Muscle Exercise For Women

Male and female muscles do not differ significantly, however, female abdominal muscles tend to be wider than the pelvis and have a longer waist. For women, abdominal exercise isn't just sit ups. The best abdominal exercises for women are focused on four muscle groups, namely external abdominal obliques, rectus abdominus, internal obliques, and transverse abdominus. The movements can be in the form of planks, inverted crunches, boat positions, to drag alligators. You can consult with a personal trainer at the fitness center or even a doctor to get better health information. Good exercise is a sport that makes you feel fit, happy, and healthy. Although generally good for health, overexertion or overexertion can risk creating injury, one of which is abdominal muscle injury. This injury has several levels from mild to severe. Mild injury with symptomatic abdominal pain in the muscles, abdominal muscles appear to swell, and there is pain that is felt when coughing, sneezing, laughing, or taking a deep breath. Moderate injury if there is a tear in part of the muscle and cause severe pain during the move. It is said to be severe injury if there is a total tear in the abdominal muscles, and symptoms of severe pain have been accompanied by signs of shock such as nausea, vomiting, pale skin, increased pulse and difficulty breathing. This condition is a serious condition that must immediately get doctor's help. What you need to remember, not all exercises can build your stomach muscles. In addition to abdominal exercises above, you also need to maintain a healthy calorie intake and nutrition, as well as cardio exercises in your routine. For those of you who have a special illness or history of injury, you should consult with a sports medicine specialist or professional trainer to ensure safety and prevent the risk of injury when trying the steps outlined above. Remember, exercise is primarily aimed at making the body healthy, making you feel calmer and more confident while keeping you healthy and fit. Beautiful body is a bonus from the results of your efforts that have been routine and committed to exercise.