Not Just Sit Ups, These Are 5 Exercises to Form a Stomach Muscle

Medical Video: How to Use a Sit-Up Bench : Advanced Exercise Tips

Forming the abdominal muscles is not as easy as forming other body parts. However, maybe the women must surrender to the fact that men are superior in this regard. Women may have to be extra hard in forming the abdominal muscles, but that can still be achieved with proper and routine training, and high commitment.

Traditional abdominal exercises like sit-ups and crunch often used in the hope of getting a strong core muscle and forming the abdominal muscles sixpack, but this is only a bad method. If you do sit-ups continously, You will not get definite results in forming the abdominal muscles. Besides that, do it sit-ups excessively it can also be harmful to your spine. Then, what are the right and effective exercises for forming the abdominal muscles? Let's see more below!

How to form the abdominal muscles

1. Spiderman plank crunch

All you have to do is:

Start in an ordinary plank position with your arms on the ground and a perfectly straight body.
Bring your right knee forward towards your right elbow, then return to the plank position.
Repeat by bringing your left knee towards your left elbow.
Do up to 10 complete reps (1 repetition = right-left).

Planking is the only exercise that involves all of your body's core. You train the front and back abdomen at the same time without having to use any equipment. This exercise also touches the rectus abdominis, obliques, and your lower back. This is a simple exercise that you can do anytime and anywhere.

2. Cable rotation

All you have to do is:

Stand holding the rope with both hands in front of you, just below shoulder height.
Keep your arms still and straight by locking your stomach, then turn your upper body to the left, then back to the center, and then right, then back to the center.
Do it for a set of 10 full repetitions.

This step is really a specific sport that targets obliques, so this is great for golfers, tennis, baseball, and other racquet sports athletes. Doing exercises that are close to the type of exercise you are doing can greatly benefit you.

3. Bicycle crunch

All you have to do is:

Lie on your back with your hands behind your head, and your feet raised, then bend around 90 degrees.
Replace the side by bringing your right elbow towards your left knee, then your left elbow towards your right knee, holding for 60 seconds.
Try to hold the crunch for two counts on each side, so that you move slower and concentrate on the movement.

With this movement, you can target three main fields at the same time. Combining crunch with side-to-side movements can target the obliques, as well as the lower abdominal muscles.

4. Cross crunch

All you have to do is:

Lie on your back with your hands and feet diagonally out, so that your body forms the letter "X".
Keep your arms and legs straight, then bring your right hand towards your left foot, then your left hand toward your right foot, then lift your head, neck and shoulders from the ground.
Do as many as one set or 10 complete reps.

This is a simple and safe exercise, because you get support from the ground. With your feet raised from the ground, you can target your lower abdominal muscles. And because you start with a certain angle, you also target the obliques and rectus abdominis.

5. Swiss-ball rollout

15-workouts-swissballrollout-main-new — http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion

All you have to do is:

Kneel on the mat with your hands holding the stability ball.
Keeping your back straight and holding your stomach, then roll the ball as far as possible according to your ability, then turn the ball back to its starting position.
Do two sets with 10 rolls each.

This step is like ab wheel, but it is safer and easier to do, especially on the lower back. This targets your rectus abdominis. If you want to add other elements, such as rolling the ball at a 45 degree angle to the left and right it will target the obliques too.