Movements That Can Build Your Muscles

Forming a sixpack is indeed one of the most difficult compared to forming other muscles on the body, but that does not mean impossible to achieve is not it? In the discussion this time, we will discuss some types of exercise for fitness that is considered most effective according to research to reach sixpack. And the good news, especially for you who are busy, this exercise you can do without having to go to the gym. You can also visit

Basically abdominal muscles can be classified into 4 parts; rectus abdomen, external obliques, internal obliques, and transversus abdominis. Rectus abdominal is then often referred to as a sixpack muscle. Besides the six-pack muscle is located external muscles and internal obliques. Transverses abdominal muscle is the deepest muscle, its position under internal obliques. This muscle has an important role to make the stomach look flat. We will discuss some types of exercises for the abdominal rectus abdominal muscles, or often called the six-pack muscles.

1. Bicycle Maneuver
Lie on the floor with both hands placed beside the head
Pull the knee around 45 degrees and start the motion of a bicycle pedal, Touch the right knee with the left elbow and vice versa.

2. Crunch using Ball
Sit on it while your feet on the floor and let the ball turn toward the back and lie on the ball until the thighs are parallel to the floor. Cross your arms in front of your chest or behind your head, lift your chin slightly upwards and eyes toward the ceiling, Lift the body no more than 45 degrees.

3. Vertical Leg Crunch
Lie on the floor with your hands behind your head, Lift and stretch your legs in the air, Cross legs at the knees and bend slightly, Tighten your abdominal muscles by lifting your body towards the knee.

4. Toes to sky

Lie on your back with your arms wide 90 degrees apart, Raise both legs vertically upward, Raise your pelvis as high as possible while maintaining vertical straight leg position Hold for a few moments then lower back pelvis