According to newest research, crunches and sit-ups cannot shape your abdominal muscles on their own. Also, they put additional strain on other body parts like the neck, lower back, and spine. So, instead of focusing on these exercises, you should make changes in your overall lifestyle, that is, you should eat healthier food and burn surplus fat by burning the calories you intake through adequate exercises.
And, you should include a versatile workout routine that will focus on the upper and lower abdominal muscles. The abdominal area is more than the six-pack, that is, it includes a lot of interconnected muscles from the back down to the buttock and they should all be involved if you want to have the perfect abdomen.
The following 6 exercises encourage loss of fat and improve the muscle building response better than any other traditional abdominal exercises. Do them in sets and rest for 30 seconds in between. Let’s take a look:
Lie on the back with head on the floor and the arms extended by the sides. Then, tighten the abs and maintain the legs straightened and lifted 6 inches above the floor. Begin lifting the left leg higher than the right and then lower it and lift the right one. Do this in a quick manner, in a scissor-like motion. You can put the hands under the glutes for better control. Do 5 sets of 15 repetitions. One kick with each leg is one repetition.
Straight leg raises
Lie on the back with the head and back on the ground. Extend the legs and maintain the knees straight and close. Lift the legs straight up towards the ceiling until they’re perpendicular to the floor. Maintain the position for a bit and make sure to keep the lower abs contracted. In the end, go back to primary position.
Lie on your side with the body straight and the body weight distributed on the forearm. Put the feet on top of each other. Next, lift the hips up off the floor and power the movement with the forearm while your body forms a straight line with the head and neck in line with the rest of the body. Maintain the position for a bit and then lower the hips to the floor. Do 5 sets of 15 repetitions.
Lie on the right side with the legs on top of each other and bent the knees. Put the left hand behind the head and begin by moving the left elbow up and crunch as high as you can. Hold the pose for a while and then go back to the primary position. Do few more repetitions on the left side and then on the right. Do 5 sets of 30 repetitions.
Elbow to knee
Lie on the back and cross the arms across the chest. Your right hand needs to rest on the left shoulder and the left hand on the right shoulder. Next, crunch up and put the right elbow towards the right knee. Do 5 sets of 30 repetitions.
Reverse hip thrusts
Lie on the back with the head and neck on the floor and the knees bent and the feet flat. Put the arms straight by the body’s sides. Slowly, roll the legs towards the ears, bringing the hips up towards you. Hold the position for a bit and then gradually lower the legs back to the floor. Do 5 sets of 15 repetitions.
If you want your body to look impressive this summer, NOW is the time to start sweating!