Continuously failing to get six pack abs? Did you try everything to own a six pack abs but still have a tummy like bunty ? 

Yes, it is difficult to achieve those sexy looking abs but not impossible. With proper instructions and correct exercise techniques surely you can achieve your goal.  

In this article, we are going to share muscles types and exercises to get the perfect abs.

Anatomy of the abs.

  •  Transverse abdominal
  •  Internal obliques
  •  Rectus abdominal
  •  External oblique

The rectus abdominal is the muscle (muscle or muscle group?) which actually form the six pack abs.  This again divides into 3 sections – upper abs, middle abs, and lower abs.  if you hit any one among these three, you activate your whole rectus abdominal.
The second muscle we have are the External Oblique. These muscles help in spine flexion of the vertebral column, rotation and lateral flexion.

 The Third muscle we have are the internal oblique. The main function of these muscles is lateral flexion. These muscles are not visible so we are not going to include this on this post but we will talk about it later..

The last muscle we have are the transverse abdominal. The transverse abdominal is our natural belt. this muscle helps in lifting any weight. this muscle is again not visible so we are not going to talk about it in this particular article. 

Moving to our main muscles – rectus abdominals and external obliques, I am going to share a few effective exercises to activate these muscles.

  s I mentioned above, if you hit any one of the rectus abdominal muscles you activate all these three muscle parts. So for our continent, we are dividing this rectus abdominal into two parts – upper abs and lower abs. 

Exercises recommend for the lower abs.

  1. Hanging Leg Raises (3-4 sets and 8-15 reps)
  2. Hanging Knee Raises ( 3-4 sets 8-15 reps)

Exercises recommend for the lower abs.

  1. Decline Crunches ( 3-4 set 8-15 reps)
  2. Rope Crunches (3-4 sets 8-15 reps)
  3. Decline Crunches with extended arms (3-4 sets 8-15 reps)

Exercises recommend for the External Oblique.

  1. Russian Twists (3-4 sets 8-15 reps)
  2. Bicycle Crunches (3-4 sets 8-15 reps)
  3. Wood Choppers (3-4 sets 8-15 reps)

Important notes:-

1. Train abs at least twice a week if you are a beginner and four times a week if you are an advanced athlete.

2.  hit all the parts of your abs muscles in a single workout.

3.  don’t use momentum to complete your repetition.

4.  train abs after your main workout.

If you find this article helpful please follow me on   @yes_sanjeev

check our daily workouts routine at our WOD section.

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1 Comment

  • amandeep singh kaswal

    December 21, 2018 @ 3:05 pm

    it’s was really a quick notes and some keys to learns I loved this article and I am going to try these for a month and then post my photo in it before and after like.

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