A significant portion of all clients express a desire to “get rid of their belly and get a six-pack” alongside their weight-loss goal.
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Ab exercises, together with cardio exercises, are the most effective way to initiate the burning of body fat and pave the way for a flatter, more sculpted midsection.
Strengthening the core will not only boost balance and coordination – as mentioned earlier, the muscles found in the abdomen are the main body’s point of gravity – but also enhance their look.
Unlike the static plank, crunches mostly target only one group of muscles found in the abdomen.
To facilitate a well-rounded approach to sculpting the “six-pack”, it is better to utilize exercises that integrate all the muscle groups.
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What Muscles Make Up Your Abs?
These muscle groups include the external obliques, internal obliques, rectus abdominis, and transverse abdominis, all of which have master roles in core strength and balance.
The rectus abdominis is the one located on the sides and top areas while the internal one is located on the sides and outer and lower part.
The rectus abdominis comes next as it runs vertically from the sternum down and is commonly referred to as the “six-pack”.
The transverse abdominis, which is responsible for your balance is located below the belly button which is a large focus area in Pilates and spans horizontally.
To tone your stomach effectively, you must focus on all these areas. Therefore, it would be best if you targeted all your muscle groups rather than over-relying on crunches.
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7 Exercises For A Flat Stomach
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Pilates Ab Prep:
Start by lying on the ground with your knees bent and feet on the floor, hips tucked in, shoulders apart from each other.
Get a deep breath to your stomach and then chest if possible and exhale by tightening up all the upper abs, pull your upper ribs in toward your hips, and place your arms on the mat so they can reach toward your toes.
Exhale again, pull in your upper abs and lift the head, neck, shoulder blades, and arms off, one inch of the mat.
Inhale as it gets a lower back down. Repeat this step ten times.
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Toe Reach:
Lie down on your back stretch your legs ahead towards the ceiling and press your feet up. This workout can also be done on relevancy by bending your knees.
Exhale while you use your upper abs to lift your head, neck, and chest off the mat, then reach your arms towards your toes. This should be repeated 20 times.
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Bicycle Crunch:
To begin this exercise, lie down on your back, keeping your spine and hands attached to the floor and your fingers clinging to the back of your head in contrast.
Engage your stomach muscles as you initiate to lift your shoulders off the mat. Bend your knees till they are at 90 degrees and hold your hands clasped at the back of your head Move into a curl with your body.
With your knees still bent and feet flat on the mat, Sit on your back with your hands clasped behind your head.
Fourth, Twist your right elbow toward your left knee as you straighten your right leg. Repeating this exercise should take 30 seconds.
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Alternating Bicycle Sit-Up:
Alternation sides, Twist twisting left knee southwest elbow north while ensuring the eyes are kept closed. Furthermore, any remaining stomach is then removed.
Slowly curl up into a crunch, crossing your right elbow to your left knee while lifting your left foot off the ground.
Lower your upper body and foot back down. Repeat on the other side. Perform 5 times on each side.
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Side Planks:
Side plank on the right. Lie on the right side, lean on the right forearm, with the body making a straight line from head to toe. Raise the hips with the lunge from the floor, support on the forearm and foot.
Engage your core and maintain it for as long as recommended. Afterward, switch to the other side.
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Mountain Climber:
Mountain climber. Starting in a plank, pull your right knee to your chest and touch the floor with your foot.
Return to the starting position and get to the other knee as well. Continue the set change.
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Pilates Scissor Kicks:
This exercise targets both the upper and lower pelvic floor and anterior abs. To target the transverse abdominis, keep your head, neck, and arms flat on a mat and free of motion as perform the leg movement.
This will be done practically as follows: lie on your back and feet up in the air. Head, neck, and chest off the ground.
Exhale and pull the naval to the spine. With your leg being held up with a stack-up, pull your right leg dangerously towards your head while at the same time dropping the left leg dangerously towards the floor.
Cut your legs for ten sets on either side.
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