our core is made up of much more than your six-pack muscles. All humans are born with six-pack abs, but for the majority of people they ’re hidden behind a layer of abdominal fat. Working your core muscles with specific exercises will help make them bigger and more defined.
In order to get six-pack abs, do a comprehensive exercise routine that effectively burns fat, strengthens your muscle and works the core. ‘Six-packs are made in the kitchen,’ because good nutrition is essential if you want to display these muscles or any other muscles in your body.
Here are some exercises to work each of the muscles that make up your core complex, as part of your well-balanced fitness routine:
Crunches are a simple, yet effective exercise that will activate the abdominals, the most external of the core muscles. These are the famous six-pack muscles.
Bicycle Ab Crunch
The muscles at the side of your waist are called the internal and external obliques. These muscles are important for stability, especially for movements that involve lateral (sideways) movements.
To activate these muscles, you’ll need to perform exercises that involve side bending or twisting. The bicycle ab crunch is my favorite exercise for working the obliques.
The deep stabilizing muscle that connects the upper and lower body is called the quadratus lumborum. It’s an important muscle for stabilizing the hips and the spine, and it also plays a role with the diaphragm for deep breathing.
This muscle is worked with side bending or twisting movements. My favorite exercise to strengthen this muscle is the side plank.
The hip flexor muscle, called the psoas major, is used for all activities that involve moving your legs. My favorite exercise for working this muscle is the lying down leg raise.
What I call the flat tummy muscle, the transverse abdominal, is a deep core muscle that’s responsible for stabilizing your spine and pelvis, especially for lifting movements. The best exercise is so easy you can do it anywhere—it’s called the vacuum.
Read more to know how to these exercises…
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