A perfect body is a dream of thousands people all over the world. If you are one of those who decide to get six pack abs, your main goals are proper training, diet and intermittent fasting. Your exercises will consist of weight training and cardio training, but you also need to have rest days for recovery. Nick Amiradaki created perfect workouts for these rest days, that include plank, crunches and kick-outs. These exercises place a lot of constant load on the belly muscles, while your core recovers for compound training.
Effective abs sessions will slim, tone and firm your abdominal muscles. These special exercises can help to create the abdomen you want. As a bonus, there are a large number of these workouts that can be done at home.
How to do crunches
Doing crunches is an easy way to tone your abdomen muscles. Start by bending both your knees and place your feet on the floor close to your buttocks. Hold up your feet at a 90 degree position and then bring your shoulders, chest and chest to your knees. Oblique muscles will be under load when you move your torso to the left knee, then to the right knee.
Stronger muscles, better endurance
Plank is known to be one of the best ways to improve endurance in the abdomen and back areas and improve the stabilizing muscles. To do this, simply lie on the floor down and rest your fingers and forearms. Tuck your tailbone, tighten your abdominal muscles and lift your body off the ground. You need to keep your back in a straight line from head to toe to prevent strained tendons. Hold this position for thirty seconds and then lower your body on the floor. Repeat as much as you want.
For best results, make sure you do these abdominal exercises only 2 times a week when you completed compound exercises and follow the health regime.