Sixpack, when will I get it?

To have an ideal tummy, even to get the sixpack is the dream of almost every men. That’s why more often than not a lot of men focus on forming the sixpack. But why it just does not form?

A lot of exercises routines hat can help you form your stomach muscles, but you might get confused, which of this exercises is the most effective in training your stomach muscles. A research done by a group of scientists from American Council on Exercise concluded that bicycle crunch, hanging knee raises, and abdominal crunch on an exercise ball are the 3 most effective trainings in forming your stomach muscles..

These scientists use a tool called “electromyography” which measure the electrical activities and contraction power on stomach muscles right after someone did an exercise regime. Theoretically, higher signal indicates that electrical activity and muscle contraction is higher which makes your stomach muscle exercise more effective and successful. And the result is those three exercises are the most effective stomach muscle exercises.

Next, we will explain those three best exercise for training your stomach muscles.

1. Bicycle Crunch

In doing this exercise, you need to lie down on a mattress, then pick your back up a bit. Make your buttocks as your pivot point. Next, move both of your feet as if you are pedaling a bicycle. Put your upper shoulders up with each hands put beside each ears. Next, make circling movement with your hands. If your left foot paddle, make circle movement with your right hand. Vice Versa.The most important thing is, if you are pulling your shoulders up, do it slowly. Do not pull it too high, and when you return your shoulder, do not let your shoulder touch the floor. You should feel contraction around your stomach muscles.

2. Hanging Knee Raises

In doing this exercise, you need an iron rod as a support to do your pull up. Your hand will be your pivot point. Start the exercise with two hands holding on the iron rod, then pull up your knees to your chest and hold it in that position for a few seconds. Just make sure your feet do not touch the floor.Avoid swinging your feet when you are getting back to the initial position because it can disrupt your exercise and in the end your stomach muscles are not trained correctly. Properly control your feet position when you return it to original position. Do not take long to put your feet back to its original position, because it can start your muscular damage and you will take a lot of energy.

3. Abdominal Crunch on an Exercise Ball

This exercise is a part of regular sit-ups that you usually do on a mattress, but this time, it is done on an exercise ball. You can start this exercise by sitting on a ball by finding your comfortable position on it. Next, start to do the sit-up exercise by making your two feet s your pivot point so that the ball does not move irregularly. You can slide your body until it is lied down on the ball with your lower back as a pivot point, and go back to your initial position.The most important thing in this exercise, do not let the ball move irregularly. Your feet must always support your body. You should not stretch your neck or your head. Make sure that your neck and back position are straight, and let your stomach muscles pull your body up, instead of your neck and head.





These three exercises are the most effective exercises for your stomach muscles. But, these exercises will be worthless if you do not control your food intake. If you eat more fat and less protein, your struggle in exercising your stomach muscles into a sixpack will be useless.