Abdominal Workout, Secret Abdominal Slim

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Abdominal Workout, Secret Abdominal Slim
Abdominal Workout, Secret Abdominal Slim

There are various ways to get a slim and athletic belly. One of them is by exercising the abdominal muscles. However, the results are not instant. To get a slim stomach shape, you need to do regular abdominal exercises with the right exercise movements

Abdominal muscle training is a type of exercise to build and increase the strength of the abdominal muscles, as well as reduce the size of the stomach. Not only that, this exercise can also improve the function of the spine and lower back, train breathing, and maintain body flexibility and balance.

Abdominal Workout, Secret Abdominal Slim - Alodokter

Different Abdominal Exercises You Can Do

There are many exercises that can be done to help build abdominal muscles and reduce belly fat. You can do this exercise yourself at home or at the fitness center (gym). If done consistently, this exercise can make your dream of having a slim stomach come true.

Here are some abdominal exercises that you can try:

1. Crunch

Crunches are almost like sit-ups. However, this movement only lifts the upper body, namely the head and shoulders. In addition to the abdominal muscles, crunches can also train and strengthen the muscles of the shoulders, arms, buttocks, and legs.

Crunches are performed in the following way:

  • Position your body lying on your back while bending your knees and place your feet touching the floor.
  • Place your arms on your chest cross-legged, then lift your body until your stomach feels tight. When lifting your body, try to keep your neck and shoulders relaxed.
  • After that, inhale while lying back down and repeat the crunch movement 10-15 times.

2. Variation of crunch

In addition to the standard crunches above, you can also do several variations of crunches as a form of abdominal muscle training, such as:

Bicycle crunch

This movement begins with a lying position on your back and your hands are placed behind your head and your elbows are positioned forward.

After that, lift both legs and do the pedaling motion. When the left knee approaches the head, bring the right elbow to the left knee, then do the same movement on the right knee and left elbow. Do this movement up to 10-15 times (counting 1 set), and repeat for 2-3 sets.

Vertical leg crunch

This movement also begins by lying on your back while placing your hands behind your head to support it, then lifting your legs straight up to form a 90 degree angle.

After that, slowly raise your shoulders towards the raised knee and lower it back down to its original position. Repeat this movement 12–15 times, and repeat for 2–3 sets.

3. Plank

The Plank is one of the most effective abdominal muscle exercises to make the stomach slim and strengthen the lower back muscles. Here's how to do the plank properly:

  • Start in a prone position, then lift your body up by supporting your forearms and toes.
  • Then, keep your body in a straight line from head to toe. When you are in this position, you will feel your stomach muscles tighten.
  • Hold this position for 20–60 seconds and repeat 3-5 times.

The plank movement can also be done with other variations, one of which is the side plank. This movement aims to tighten the side abdominal muscles and leg muscles.

To do this, lie down on the left side of your body, then lift yourself up by resting on your lower left arm. Make sure your shoulders, hips, and knees form a straight line. Hold this position for 5-10 seconds and repeat 8-10 times. After that, repeat on the right side of your body.

4. Boat pose

Boat pose is one of the yoga poses that can strengthen the core muscles of the body, namely the abdomen, back, and pelvis. This movement can also improve posture and train body balance.

This movement can be done in the following way:

  • Start in a sitting position while bending your knees and placing both feet on the floor.
  • After that, lean back and slowly lift your legs off the floor until your body forms a V shape.
  • Keep this position for 20-30 seconds while adjusting your breathing pattern, then position your body to its original position. Repeat this movement for up to 3-5 minutes.

In addition to the abdominal exercises above, you can also get a slimmer stomach shape by regularly doing other sports, such as jumping rope, swimming, cardio, and pilates.

To get a slim stomach, it's not enough to do abdominal exercises properly and properly. This exercise must also be accompanied by the application of a he althy lifestyle, such as eating a balanced nutritious diet, and abstaining from smoking and alcohol consumption.

If you experience an abdominal muscle injury, such as abdominal muscle pain accompanied by swelling, nausea, and vomiting, after doing abdominal exercises, you should immediately consult a doctor for treatment.

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