How to transform your stomach and get it in perfect shape?
Having perfect abdominal muscles is impressive, but it usually requires many hours of dedicated exercises and gym sessions.
However, it’s not all that gloomy. We present to you two exercises for abdominal muscles that you can do at home.
We must tell you that perfect abdominal muscles are first “made” in the kitchen. Proper nutrition is the most crucial factor for a flat stomach and well-defined abs. Of course, exercises for a “six-pack” are also essential.
According to a study conducted by the American Council on Exercise, these two exercises are the most effective for abdominal muscles.
Bicycle Crunches
Lie on your back, lift your feet in the air, and bring your knees towards your chest. Place your hands behind your head, right next to your ears, so that when you bring your left knee towards your chest, you should touch it with your right elbow and vice versa.
This exercise engages all abdominal muscles, making it ideal for strengthening and eventually defining the muscles.
Pilates Ball Crunches
To perform this exercise, you will need a Pilates ball. This way, your muscles will be more active compared to regular crunches.
You should support the upper part of your body on the Pilates ball, while your feet are on the floor. Your knees should be bent at a 90-degree angle. Your hands should be behind your head, with your elbows bent and your palms supporting your head. In this position, perform regular crunches, lifting the upper part of your body upward and then lowering it back down.
Research shows that this exercise requires less overall muscle activity compared to the previous one, but it targets the muscles more precisely.
Certainly, this exercise is highly effective as it requires constant core stabilization.
Always remember that strong abdominal muscles are not only important for looking good. They also protect the spine and help the body maintain an upright posture.
If you want to have a “six-pack,” experts say it will take between 5 to 20 months, depending on how strong your muscles are initially and how much fat you have around your abdomen.
Don’t forget about proper nutrition. Otherwise, all your efforts and exercises will be in vain, and the results may not be visible.
