Some people work out for weeks, months or years but never get that flat stomach with the 6 pack abs that they always wanted. A flat, thin stomach really tops off a fit looking body in terms of attractiveness.
Unfortunately, weightlifting and cardio (aerobic) exercises alone are not enough to get you the stomach you want. In fact, you could even lift weights 4 5 days per week and run 5 miles each morning and still not get that washboard stomach you are looking for.
The secret to an attractive stomach with a low amount of belly fat is two fold: knowing the right stomach exercises and following the right diet. The right stomach exercises will build up the muscles the way you want them, while eating the right foods at the right intervals will help you achieve low enough body fat to enable your stomach muscles to show through.
In terms of the best stomach exercises to help you achieve your desired look, here are 4 of the top exercises. The first three do not require any special equipment, apart from possibly a semi soft surface to such as carpet or an exercise mat. The last one requires a special piece of equipment found at most gyms.
The Bicycle Exercise
This one is the best around for targeting your rectus abdominis, also known as that six pack of muscles clustered around your belly button. This exercise also works the obliques, or waist/side muscles. Here is how to do it:
1. Lie on the floor on your back and interlace your fingers behind your head.
2. Bring your knees toward your chest and lift your shoulders off the ground (be sure not to pull on your neck).
3. Now, straighten your right leg while at the same time turning your upper body to the left, bringing your right elbow toward your right knee. Now switch sides by bringing the left elbow up to your left knee. Repeat, and continue “pedaling” like this for about 15 reps.
The Vertical Leg Crunch
This is another great exercise that requires only a mat for you to lie on. This can really help you get a good burn in your stomach muscles.
1. Lie on your back while pointing your legs straight up toward the ceiling, but with your knees crossed.
2. Use your ab muscles to lift your shoulders off the floor.
3. As you reach the top of the movement, keep your legs in a fixed position and try to bring your belly button towards your spine.
4. Lower again, then repeat for a total of about 15 repetitions.
The Long Arm Crunch
The long arm crunch is also very effective for your stomach – and no special equipment is required! Here’s how:
1. As per the previous two exercises, lie on your back. This time, extend your arms out behind your head with your hands clasped together. Your arms will be next to your ears.
2. Use your abs to lift your shoulders off the floor.
3. Be sure to keep your arms straight to avoid neck strain. Lower your shoulders back to the floor; then, repeat for 15 reps.
The Captain’s Chair
This one is also excellent for both your 6 pack and your oblique muscles. Unlike the first three exercises shared above, this exericse requires a piece of equipment called – you guessed it –the captain’s chair, which can be found at most gyms. The chair looks like a rack with padded arms and allows your legs to hang down.
This one is almost as effective as is the Bicycle Exercise for your body. Tip: make sure not to swing your legs, and keep your knees bent for maximum stomach muscle benefit. Here’s how:
1. Stand on the chair and hold the grips on either side of you.
2. Press your back against the pad and use your stomach muscles to raise your legs and lift your knees to your chest.
3. Slowly lower your legs down again and then repeat. Do 2 3 sets of about 15 reps.
Our bodies respond best when we change up our workouts a bit. If possible, try rotating into your workouts all four of these stomach exercises in 2 week cycles.
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