The official Latin name for your abdominal muscle is the rectus abdominis muscle. But, in everyday speech it is referred to via a variety of names, including abdominals, stomach muscles, abs, tummy, and stomach. The abdominal muscle
is a long, flat muscle that stretches from the pubic bone to the 5th, 6th and 7th ribs. It helps flex the spinal column and stabilizes the body's trunk during your daily leg, arm and head movements.
While many people refer to this in the plural (i.e., "abdominal muscles) in reality the rectus abdominis is just one muscle. However, it is divided vertically down the center by a tendinous sheath called a white line (linea alba). Similarly,
the muscle is divided by another set of tendinous sheathes horizontally in three places. This set of dividers is what gives very fit athletes the familiar (and much-sought-after) washboard stomach.
A great set of attractive, well-defined abs on a man or woman can be called many things, including: hot abs, washboard stomach, 6-pack abs, flat tummy, iron abs, and ripped abs. Having a set of hot abs is one of the crowning achievements of any workout enthusiast. Even still, many people who work hard at getting 6-pack abs never find the right combination of diet and exercise to help them attain their goal.
Still, just because it is difficult doesn't mean it is impossible. Looking good with your shirt off or in clothing which reveals the belly is that little difference that tells people "I've arrived" in terms of being in great shape. It is therefore worth taking a moment to learn the right techniques to realize the dream.
Here are the 6 best ab exercises that studies have shown produce the best results for people who want that perfect stomach.
1. Bicycle Crunch Exercise:
To do the bicycle crunch properly, first make sure to clear some space around you to avoid kicking anything over. Lie down so that your back is against the ground. Interlace your fingers behind your head and bring your knees up into the air at an angle (just like you are riding your bike while lying down). Now, start "riding your bike" by bringing your knees up to touch each of the respective elbows on either side of your body.
2. Captain's Chair Exercise:
This one requires the proper equipment - one which is found at most gyms. (If you are limited to doing ab exercises at home and don't have a captain's chair, skip to the next one). The captain's chair basically looks like an elevated chair that doesn't allow the sitter's feet to touch the ground. To do this exercise, start by getting yourself into the chair by stepping on the foot stands at its base. Start with your legs pointing straight down. Slowly bring your knees up toward your chest, then back down again. Repeat!
3. Ab Crunch on an Exercise Ball:
This one requires one of those soft exercise balls. You can get one for $10 to $20. Here's how it works: sit on the ball and then let it roll back until it's under your back. Then, just contract your abs like you are doing sit ups on the ground. Careful not to bring your body to sharper than a 45 degree angle.
4. Vertical Leg Crunch:
Start this one like you would the bicycle crunch (see above). Instead of bending your legs at the knees in a 45 degree angle, bend them just slightly so that they are almost straight. Then, while looking upward, raise your shoulders into the air, then lower again. Repeat.
5. Long Arm Crunch:
Lie back as if you are about to do traditional sit ups. Now, put your hands above your head while clasped together. While looking upward, raise your shoulders off the floor, pointing your hands toward the sky or ceiling.
6. Reverse Crunch:
Lie on your back, again as if you are about to do regular sit ups. Place your hands on the floor next to you. Slowly raise your hips off the ground. For best ab results, try these six ab exercises - along with the right eating habits - to get on the path toward the 6-pack abs you always wanted.
