When it comes to our body, we have everywhere that we are to some degree dissatisfied with. You've always heard people say things like "I hate my thighs" or "My ass is too big". Of course, some of these things are said in jest, but there are still hidden complaints.
Despite all this, one thing that has almost become an obsession today is the shape of your abs. It seems that everyone is looking for evasive "six-pack boats", but, like Ponce De Leon's search for the fountain of youth, it seems impossible to find.
Now, while there's no "magic formula" for getting a flat, firm, toned stomach, there is something you can do that, if done regularly, will give you the results you want. you are looking for. To get these results, abdominal exercises should be done daily, but keep in mind that abdominal exercises alone will not burn belly fat.
Calorie control and daily crunches will show you a flat, sculpted and sexy belly. Crunches are easy to do, and if done right, they are very effective in strengthening the abdominal muscles. Here's a detailed explanation of the right way to get the most out of crunches.
Lie on your back on the floor and bend your legs at an angle of about 90 degrees, your back and feet are on the floor. Put your hands behind your head and make sure your fingers are not entwined. You can clench the fists with your hands so as not to pull on the collar.
The next thing you need to do is choose a point on the ceiling directly above you. This should be done to ensure that you are not bending your neck during the movement. Don't take your eyes off this place! The most common mistake when doing abdominals is to put too much stress on the neck as a result of pulling on it with your hands.
The next step is to stabilize the lower back. This can be achieved by tightening the abdominal muscles. Roll slowly forward and upward, using only your abdominal muscles. There should be no flex at the waist. Keep contracting your abdominal muscles to make sure your lower back is stable. Focus on that point in the ceiling to avoid neck pain due to stress.
In the highest position, the shoulder blades should be only 4-8 inches from the ground. No need to go any further. Stop at this top position. All this movement should be performed slowly and last about 2 seconds. Rest in the upper position for 1-2 seconds to ensure complete contraction of the abdominal muscles.
Slowly return to the starting position and hold the abdominal muscles firmly.
That's it. Crunches aren't a big move as you only exercise your abs. Full squats do not work better for the abdominals than the crunches, because when you move beyond this position, the abdominal muscles are fully tense and it is the thigh muscles that contract to lift you, not the abdominal muscles.
Doing a hundred things a day isn't the point here. For maximum benefit and minimum risk of injury, it is recommended to perform two to three sets of 15-20 of them at a slow, thoughtful and deliberate pace.
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