To create a six-pack, first train your rectus abdominis! Fitness coach teaches 3 abdominal crunch exercises, beginners can quickly get started

Girls want to exercise, but they are afraid of belly fat causing trouble! Moreover, abdominal fat is a very difficult part to exercise. If you also want to have sexy waistline on both sides of your abdomen, you should strengthen the training of rectus abdominis. However, how do you train your abs? Is it possible to master it in one month? Let’s hear what fitness coach Hank Lai has to say.

Exercise vest line: diet control + proper training

Fitness coach Hank Lai said that the vest line is the "rectus abdominis", which is the abdominal muscle below the navel and belongs to the surface muscle. When exercising, you must have good diet control and appropriate training methods to cooperate with each other. As for diet, you should be aware of the calories in the food you eat and the nutrients you need every day. Try to choose low-calorie and low-fat foods, and take in enough high-quality protein foods.

Get a six-pack in one month? Beginners should not rush

As for the training part, when you first start training, don't train hard every day in order to achieve your goal quickly. Building a six-pack requires both diet control and exercise plans, which is quite difficult for many inexperienced beginners. At the beginning, they can convince themselves to persevere, but as the number of exercise days increases, many people feel that the effect is limited, so they often give up after one month.

Coach Hank reminds those who want to get a six-pack abs not to rush or set a goal of "getting a six-pack abs in one month", but to set a longer-term goal and proceed step by step. In addition, since muscles will become fatigued as long as they are trained, for beginners, the initial training frequency should be calculated as once every two days, and then the intensity can be gradually increased after getting used to it.

The vest line is the "rectus abdominis", which is the abdominal muscle located below the navel. It is a surface muscle and requires good diet control and appropriate training methods when exercising.

How can beginners develop a six-pack? These 3 tricks are must-learn

As for beginners, how should they train their abs? Coach Hank suggests starting with the following three introductory crunches:

【Abdominal Crunches】:

Lie flat on the yoga mat, bend your knees 90 degrees and place your feet flat on the mat, let your lower back muscles lie flat on the mat, use your abdominal muscles to curl your body forward, touch your knees with your hands, and then return to the mat. Repeat the movement 10 to 15 times in each set, for a total of 4 sets, resting for about 30 to 60 seconds between sets.

Crunches. (Photo provided by fitness coach Hank Lai)

Reverse crunch exercise:

Lie flat on the yoga mat, stretch your legs and lift them about 15 degrees off the ground. Then, keeping your legs straight, lift your legs toward the top of your head at 90 degrees to the ground, and then put your feet back to the starting position. Repeat the movement 10 to 15 times in each set, for a total of 4 sets, resting for about 30 to 60 seconds between sets.

Reverse crunch exercise. (Photo provided by fitness coach Hank Lai)

[Single-leg reverse crunch]:

Lie flat on the yoga mat, stretch your legs and lift them about 15 degrees off the ground, lift one leg up toward the top of your head until it is 90 degrees to the ground, then return the foot to the starting position and lift the other leg up. Repeat the movement 10 to 15 times in each set, for a total of 4 sets, resting for about 30 to 60 seconds between sets.

Single-leg reverse crunch. (Photo provided by fitness coach Hank Lai)