Exercises for six pack
If you think that crunches are the best among the six pack abs exercises, you are wrong. Crunches are the one of the more enduring six pack abs exercises but these are not the most effective or the fastest of all exercises. It just so happens that everyone knows how to do tummy crunches because these are better alternatives to performing the less than effective and sometimes excruciating sit-ups. If you are looking into what possible regimen you can use in order to get those nice sculpted abs, you might want to look into another direction altogether. According to experts, the best abdominal exercises you can subscribe to are the ones that can target the core muscles in the midsection.
These core muscles act as the underlying structure that can actually pull on all the muscle groups in the midsection. So targeting the core muscles from the very beginning should get you faster and more permanent results. Some of the core muscles you should focus on are the: Kegel muscles (the pubococcygeus muscles of the pelvic floor,) the transversus abdominis (the deepest of all abdominal muscles,) and the erector spinae (which is located along the sides of the lower spine.) Many novices make the mistake on focusing only on the rectus abdominis (6 pack region) and the obliquus abdominis (also known as the oblique muscles and the love handles.)
The first step to exercising the Kegel muscles is to actually locate it. Here is a surefire way on how to do that. The next time you go to the loo to perform #1, try to stop yourself in mid-pee. The muscles you use to do that are the Kegel muscles. Try to move these muscles again once you have performed your bathroom functions. You can actually feel how the Kegel muscles can pull the rest of the abdominal muscles in. Even the simplest crunches combined with Kegel exercises can speed up the midsection sculpting and fat burning processes by as much as 50%.
The transversus abdominis exercises can be exercised by literally performing balancing acts. This muscle group acts as the center of gravity that supports the upper body weight and it usually works overtime when the person tries to achieve balance. Try standing on one leg, and keeping the other one raised almost at horizontal level. It is the transversus abdominis that tries to keep the center of gravity within the abdominal area. The best way to use this in six pack abs exercises is to use an exercise ball while doing crunches. You can throw in the Kegel exercises as well to really make the six pack abs exercises work faster.
The erector spinae can be felt when you perform leg raises. These are actually the muscles that help elevate those legs, and keep them elevated. In order to really feel these, try holding both legs up in a diagonal position (legs straight raised at a 45° angle, ankles flexed, back firmly on the ground and hands on the side.) The longer you hold this position, the better you can feel the pull of the muscles of the erector spinae. You can use this in six pack abs exercises by performing any leg raises while you are lying flat on the mat. Combine Kegel exercises here as well too and you will gain better results.
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