Muscle Building Exercises
There are plenty of recommendations for the right muscle building exercises to build a 6-pack. The experts though, agree on a handful of exercises that seem to be the most effective. By doing these exercises in combination with a proper diet and cardiovascular exercises you should be able to build the 6-pack you have always dreamed of.
The following exercises should be done with proper form and breathing to get the most from the exercise and to avoid injury. You should do as many repetitions as you can until exhausting your muscles, meaning until you can not do anymore. You should do them in sets of 15 or 20 with a 30 second rest in between. Do the movements slow and stay focused.
- Reverse crunch. For this exercise you lay on the floor with your knees bent. Lift your hips up towards your ribs and then return them to the floor.
- Bent-elbow plank. Lay on your stomach on the floor and lift yourself up onto your toes and forearms. Hold this for 5 seconds and release.
- Bicycle. Lay on your back with your legs bent and in the air. Move your legs as if riding a bicycle.
- Crunches. This is the classic sit up. Lay on your back and bring your chin towards your chest.
It is very important during all of these muscle building exercises that you are aware of the muscles you are working. You should feel the exercises and know when you have reached exhaustion. If you are not feeling anything then chances are your form is wrong and you should consult a professional for the proper way to do the exercises.
These are simple muscle building exercises which require the use of no equipment. There are plenty of abdominal machines that can assist you in exercising as well. These machines, though, are usually based upon these basic exercises. The idea of a machine is to ensure proper form, so you can use a machine if you feel you need the extra help keeping the proper form. If you use a machine, though, you must ensure you are using it correctly and that you are maintaining a slow and steady pace.
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