THE BEST WORKOUTS FOR FLATTER ABS !
Rectus abdominis (abs) is the paired of muscle running vertically each side of human abdomen.there are two parallel muscle groups separated by a midline (linea alba). Ab muscles are divided into three parts lower ,and upper abdominals and the obliques.
If you want to get flatter abs .you need to do two things 1st one lose fat and second build some muscles . Rectus abdominis muscles are always there but just covered with a layer of fat for most people.With regular exercising and dieting you can also get the toned and muscular abs.
here are the best exercises for flatter abs:
1. CRUNCHES-Lie on this floor and keep your knees bent . hips bent at 90 degree.raise your shoulder off the floor and start crunching toward chest and thn slowly come back to starting position.
2.Twisted crunches -twisted crunches are more effective than regular crunches.Lie on the floor and your hands behind your head or neck.keep your knees slightly bent and feet on the floor.lift your right shoulder towards your left shoulder and vice versa .
3.high pulley crunches- knee down the bar behind your neck.crunch the bar downward, curling your torso and bending your waist.return to the start position
4. Reverse crunches-lie on the flat bench . your knees and hips at 90 degree bent. hold the bench with your hands for suport.Raise your legs off the bench slowly until your feet pointed to the ceiling.and come back to staring position slowly.
5.Side crunches-Side crunches are same like twist crunches , lie on the floor your knees should be bent.drop your knees slowly to right side and raise your shoulder off the floor and bring your left elbow toward your knees.inhale and come back to stating position .
6. Double crunches- Lie on the floor and your hands behind your neck or head . keep you knees slightly bent. Bring your knees and shoulders towards your chest by contracting your abs.Come back to start postion and repeat.
7. V- ups – lie on the floor , knees slightly bent .hands fully extended as shown in picture .contract your abs and raise your shoulder off floor , also raise your legs and try to touch your hand to your feet.back to start position and repeat.
8. Hanging leg raises -
9. Incline leg raises- Lie on the flat incline bench and hold the rungs. move your feet until they are above your hips and try totouch your head with you knees .come back to starting position slowly .
10 Plank- Set your body in push up postion, elbows on floor and whole body flat.it helps to train your abs and core.
