A six-pack abdomen is hard to obtain, but never impossible. For a harmonious and long-lasting development of abdominal muscles, you should consider a combination of factors, from regular exercise, a balanced and natural diet and quality sleep.
What exercises are recommended for a six-pack abdomen?
Contrary to what many believe, the trunk flexing exercise from lying on the back with extended legs to the vertical, keeping the bottom on the mattress known as “abdomen” doesn’t seem to be the best solution for a six-pack abdomen. According to a study made by the Human Performance Laboratory at Montclair State University, it has been shown that traditional “abdomen” is not a solution for those who want to develop abs muscles because the exercise itself puts great pressure on the hips.
Researchers who participated in the study examined two types of “abdomens”, an exercise used by the US Army during training, and a modified exercise that focuses more on torsion, not on creating pressure around the hips, as the traditional exercise.
Classical abdomens (sit ups) to strengthen abdominal muscles and crunches
Sit-ups involve the stomach muscles and are perfect for those who want to strengthen the muscles in this area, but in the long run, it doesn’t bring too much burning of calories. Therefore, it’s recommended that exercises for the development of abdominal muscles include other types of exercises, like crunches.
Exercises on muscle groups help more to eliminate fat and highlight abdominal muscles
If you are trying to work only a certain group of muscles and don’t take into account others, you will have problems. And not just with the muscles, but with the bone system. So if you want to have a six-pack abdomen and get rid of the belly fat, you shouldn’t just focus on your abdomen.
What do you have to do when you want to get rid of fat on the abdomen?
Specialists say we have to choose high-intensity exercises, not those we don’t sweat at all. Clearly, there are some studies in this case too. According to studies, visceral fat and fat under the epidermis can be reduced as a result of exercises that require a lot of effort. You don’t have to spend countless hours at the gym to strengthen your muscles and get rid of fat.
High-intensity physical exercises can last from a few seconds to a few minutes. What is characteristic for this type of training is that extremely intense exercises are immediately followed by breaks. Exercises are not done without breaks, otherwise, you can get to the hospital. An exercise of just a few seconds can be followed by a five minute break. A good example of this is exercises on the treadmill: you can walk for five minutes, make a sprint at maximum power, and then relax.
What do you have to do if you want a six-pack abdomen?
To have a six-pack and fat-free abdomen, it’s necessary to exercise. The exercises that work the abdominal area are preferred, but in combination with exercises for the rest of the body. In order to enjoy a six-pack ab, women must keep about 20% of abdominal fat. Men can give up more and reach 14%. According to Muscle and Strength, men reaching 10% have a better-defined abdomen.
However, not all people have abdominal fat placed in the same places, so this percentage is not a rule. Some have to get rid of more fat in some areas of the abdomen and others in other areas. There is no general rule. There are also cases in which exercises are nor enough. Don’t forget about a natural and healthy diet.
To know how much fat you need to get down and what is your current fat percentage on the abdomen and the body in general, go to a nutritionist. There are body fat calculation applications where you have to enter data such as sex, age, weight and height to find out what percentage of body fat you have, so you can find the information you need right from a click away. For a personalized consultation, however, visit a specialist and make some analyzes to see clearly what is the situation with your body.
