Exercises for A perfect abdomen

the captain's chair exercise

The abs are the energy center of your body and the core of the force. Strong sit-ups help balance, prevent back injuries and promote proper posture. The secret to developing good abs comes from training your whole body. Do not make the mistake of doing hundreds of repetitions of abdominal exercises in the hope of getting a flat abdominal region. The fact is that the abdominal muscles are not the largest muscles in the body. This means that your body does not burn too many calories during abdominal exercises. The secret is in exercises that burn more calories to reduce body fat, allowing the abdominal muscles to have a toned and sculpted appearance.

Bicycling, swimming and running are effective. These exercises involve the lower part of the body, specifically the buttocks, quadriceps and calves. They burn more calories, which means more body fat. Strength training for the back and shoulders also helps boost metabolism, which is critical for eliminating body fat. Only when your body fat is low enough can your abdominal muscles become tense and visible. This is where you need a routine that consists of exercises for the abdominal muscles, this routine will help you to define them. It is important to keep track of your abdominal exercises on a training blog to know which exercises work best for you and thus get better results.
These are the three main abs exercises:


Lie on your back with your knees bent and your feet flat on the floor. Place your hands on the sides of your head, just behind the ears. Press the lumbar area, raise your knees to a 45 degree angle and slowly move your legs as if on a bike. Touch the left elbow to the right knee, then with the right elbow to the left knee in a slow and controlled manner and with the full extension of the legs in each repetition. Control your breathing. Perform three sets of 20 to 30 repetitions.

The captain ‘s chair

the captain's chair exercise
Pic credit: www.bodybuilding110.com/


It is the second most effective movement for the rectum of the abdomen as well as the obliques and can be found in most gyms. Hold onto the saddle grips, lean your back against the backrest.

Contract the abdominal muscles by raising the legs, bringing the knees to the chest. Do not arch your back and remember your breathing. Slowly lower down and repeat 12-16 repetitions.



Shrink or Swiss ball crunch

This exercise is excellent for strengthening the abs. Lie on your back on the ball in the middle / lower back. Cross your arms over your chest or place them behind your head. Contract the abs to lift the torso from the ball, pulling the bottom of the rib cage down. Keep the ball stable (ie do not rotate). Lower your back back, getting a stretch of the muscles, and repeat 12-16 repetitions.

To get the best results with these exercises, remember to eat a healthy diet and do aerobic exercise three times a week. Control your diet and you will lose that extra body fat. You can have the best abs in the world, but without these tips will be hidden by a layer of fat.