When you dream about perfect six pack abs, you do not singularly visualize the lower abs or the shredded obliques or a killer upper abs, rather, you want them all, like a masterpiece.
Just pushing your muscles to the limit or chugging down protein shakes is not the solution.
What you need is an assortment of exercises, rest, and nutrition, balanced proportionally, to create the best regime.
Only working out a particular part of the abdomen, not only injuries that area but also results in disproportionate abdominal development.
The Abdomen consists of two kinds of muscles:
- Flat Muscles
- External Oblique Muscles
- Internal Oblique Muscles
- Transversus Abdominis
- Vertical Muscles
- Rectus Abdominis
#1 External Oblique Muscle Exercise – Windshield Wipers
This exercise focuses on the external oblique muscles mainly and is a great one with variations for amateurs as well for workout expert.
- Lie down flat on the exercising mat without arching your back. Extend your arms sideways to form a “T” with your palms firmly fixed to the ground for stability.
- Lift your hips in a manner that they are perpendicular to the floor, keeping them in contact with the floor.
- Rotate your legs to the left side to form an arc with your heels. Remember to exhale while you do the tilting motion with your legs.
- Pause for a while, and flip your legs to the right side.
- One Rep completes when you tilt your legs both the sides. Do 10 Reps at one go.
- Remember to exhale while tilting the legs to the sides, and to inhale while pulling them back to the center.
- Pause and hold the position after every tilt to the side and increase the holding time in subsequent reps to raise your endurance levels.
#2 Internal Oblique Muscle Exercise – Saxon Side Bends
This exercise exerts the Internal Oblique Muscles that are located beneath the External Oblique Muscles and is also excellent for core training and weight training.
- Stand upright with your feet at shoulder width and grasp light dumbbells in your hands. Hold your arms beside your shoulders, almost parallel to the floor, with your upper arms pointing upwards and elbows slightly bent.
- Without twisting the upper body, bend slowly to the left as far as possible, while keeping your back straight. The dumbbells should be in control, and your arms should follow the bending motion.
- Pause and then return to the upright position, reverse motion and bend to the right as far as you can. With every bend, you should feel a stretch in your obliques. It is one rep.
- Complete 6 to 10 Reps, increasing the count as your endurance increases.
- Do not twist the upper torso or curve your back while bending.
- Exhale while you bend out and inhale while coming back to the upright position.
#3 Transversus Abdominis Exercise – Scissor Kicks
- Lay flat on an exercise mat or the ground with your arms fully extended on the sides and your palms halfway beneath your lower back firmly facing the ground.
- Lift your legs up, slightly bending your knees almost 6 inches off the floor to get to the starting position. Exhale and move your legs outwards while you do it.
- Pause, inhale and move your legs while you do it. Cross over with your right leg above your left foot and change positions alternatively.
- One Rep completes with one cross over with each leg. Perform this exercise for 20-60 seconds.
- Keep your back in contact with the floor at all times and your neck and shoulders relaxed.
- The exercise becomes easier as you raise your legs higher, so lower them after every set to increase your endurance.
#4 Rectus Abdominis Exercise – V-Ups
proper technique and posture to avoid lower back injuries.
- Lie down on an exercise mat or the floor, extending your hands behind your head. Your palms should be facing the ceiling, and the back of the palm must touch the floor.
- With your feet together and pointing the ceiling, lift up your legs without bending your knees. Simultaneously raise your torso off the ground while reaching for your toes with your hands.
- Pause and slowly lower your legs and body in a controlled manner to reach the position where you started. Pause for a moment and repeat the exercise.
- Try to complete at least 10 Reps and increase the reps subsequently.
- For a more strenuous workout, do not let your hands or legs touch the ground while laying back. To further increase the intensity, you could try wearing ankle weights.
- Controlled and regular breathing keeps you stable and helps you to improve your Reps or Performance. (1)
Rounding up your workout to target every muscle you’re focusing on, it not only gives you all-round development but also keep away injuries that creep in due to over exhaustion of specific muscles caused by an unbalanced workout regime.
It is a right combination of exercise you can use to work your whole core muscles. Upper abs, lower abs, and oblique muscle are utilized in these exercises, so you are ready to go.
But this 4 combination seems little easy to do. But you can increase its toughness by adding few cardio exercises that are required to burn fat. Don’t miss it if you goal is to lose fat under your abdominal muscle quickly.
So, this workout schedule has 2 phase.
Workout Phase 1:
Do your stretching exercise.
Now you are ready to start.
1. Run on Treadmill for 10 – 12 minute as per your need.
At the beginning start at slow speed. Later after 2-minute start playing with speed and your strength. Increase the speed and when you get exhausted slow down to bring regular heart beat.
It is the best way to boost your metabolism and fat burn. Do this exercise at the start and now you are ready to go to next one.
2. Stair Climbing With Weight
Try to do the stair climbing at least 50-60 steps with weight in your hand.
Workout Phase 2:
Here is the entire workout after cardio exercise.
|Exercise||Sets × Reps|
|Windshield wipers||12 × 3|
|Saxon Side bends||12 × 3|
|Scissor Kicks||12 × 3|
|V-ups||40 sec × 3|
So this will complete your exercise. While working abs, it is necessary to include cardio to improve abs exercise efficiency to burn fat quicker and to give you the result.