Want A Sixpack Belly? Don't Train Carelessly

So, your ancestors don't have a sixpack belly? Don't worry, you still able to have a beautiful stomach by training. Just remember, don't train your stomach carelessly. Here are some useful tips to have that amazing sixpack.

Upper Abdominal

Ball Crunch | 3 Sets 10-12 Repetitions

 

Lie on your back on a swiss ball
Bend your knees at a 90 degree angle
Put both hands on the side of the head
Raise your body up

Jacknife Sit Up | 3 Sets 8-10 Repetitions

 

Lie on your back
Both hands are above the head
Lift your legs and body simultaneously
Reach your toes using both hands
Return to original position
Repeat

Side Abdominal

Barbell Side Bend | 3 Sets 10-12 Repetitions

 

Grab your dumbbells and place them on the back of the head
Keep your body straight and do not bend
Bend your body to the left side slowly
Hold for a moment
Return to original position
Do it alternately to the left and right abdomen

Decline Oblique Crunch | 3 Sets 8-10 Repetitions

 

Sit on the decline bench crunch bench
Legs attached to pads
Put hands beside your head
Position body parallel to the thigh
Bend your belly without moving the hips
Do it alternately to the left and right abdomen

Lower Abdominal

Hanging Leg Raise | 3 Sets 10-12 Repetitions

 

Hang on the chin up bar
Both legs straight down
Raise both legs simultaneously until they're level with the stomach
Lower slowly
Repeat

Reverse Crunch | 3 Sets 8-10 Repetitions

 

Lie on your back
Palms flat on the floor
Bend your knees 90 degrees and lift both up
Push both legs knee to the chest
Hold a few seconds
Return to original position

Do those exercises 3-4 times a week. You might want to also add some cardio exercise with moderate intensity for 15-20 minutes to burn more fat at the end of abdominal exercise. To get maximum result, pay attention to what you eat. Low fat and high protein meals are highly recommended.

How To Get Perfect Abs With Crunch Variation

So, how to get perfect abs? Crunch is the most favorite answer, I guess. Variaton is needed to get your abs in shape because just doing regular crunch won't do good for you. What are those variations, anyway?

Ball Crunch

Lay down on the Swiss Ball
Bend both knees until they form a good 90 degree angle
Put both hands on the side of your head
Lift your body up
Back to original positon, repeat 10 times.

Side Ball Crunch

Lay on your body side
Put both hands on the side of your head
Positon your right leg above your left leg
Lift your body up
Back to original position
Repeat 10 times

Ab Crunch Machine

Lean back on the crunch machine
Reach the machine with both hands
Both feet resting on the bottom of the machine holder
Pull the handle to the inside and contract abdominal muscles
Hold for a moment
Pull your body inside and back to original position

Decline Oblique Crunch

Sit on a decline bench crunch
Legs attached to pads available
Hands on the side of the head
Position body parallel to the thigh
Bend your abs without moving your hips
Inhale when laying down, exhale when bending your abs

Cross Body Crunch

lay down facing to the ceiling
Hands behind head
Knees bent as shown
Simultaneously, lift your body toward your right knee
Lift your right knee toward your chest
Return to original position
Replace with left foot

Crunch Hands Overhead

lay down facing to the ceiling
Both hands straight above the head
Knees bent as shown
Lift your body until your back is also lifted from the floor
Back to original position
Repeat