Do you think those three well-dressed girls are a bit of an eyesore? It's common to see such thick rectus abdominis in fitness enthusiasts, and many often wonder, "Why don't I have that defined midsection?" In reality, truly visible abdominal muscles are rare in the gym. Here's what real core strength looks like:
The abdomen is flat, but you can clearly see the distinct "Sichuan word" (a term used to describe the visible lines on the stomach). This isn’t just about having abs or not. The truth is, no one takes a photo without sucking in their stomach. When comparing two sets of abs, you'll notice that the waist area is generally narrower — it's no coincidence. Many dancers also have this look, and it's not by chance either.
The abdomen has four layers: the transverse abdominis, internal oblique, external oblique, and rectus abdominis. These muscles are arranged like bamboo stalks inside your core, working together to support your body.
Over time, if you haven't been exercising regularly, your abdominal muscles may have become weak and less defined. To restore them, they need to be reactivated through movement. A popular lyric says it best: “Friction, friction, friction.†As I mentioned before, dancers often have that “small stomach†look because their routines involve a lot of twisting and turning. Their abdominal muscles experience a lot of deformation, and when belly dancers reduce body fat, their abs become more visible.
To achieve this, you need to focus on distorting the force, avoiding lateral compression of the abdominal cavity, and tightening your core while stretching your lower back to keep the abdominal area narrow. For those with very weak abs, the fulcrum starts at the tailbone. As your strength improves, the fulcrum gradually moves up to the pelvis and then to the lower spine. Throughout the entire movement, the fulcrum changes, preventing the muscle from contracting linearly around a fixed point. Girls who master this technique often have a snake-like waist — not only attractive but also functional.
**Training Method: Whole Belly Crunch**
Lie on a bench or bed with your feet flat on the ground (your heels shouldn’t touch the floor), and relax your legs as much as possible. Start by lying completely flat on the surface, with your hands behind your head. Use your abdominal muscles to lift your upper body. Continue until your rectus abdominis is fully contracted, and your elbows are close to your hips. Be mindful of your spine’s curvature after lifting. Ask someone to take a photo to check if your spine is bending downward.
As you perform the movement, your spine should bend forward from the thoracic vertebrae, and your abdominal muscles should contract from the top down. It’s not just a simple crunch. Since your legs are relaxed and not fixed, they will likely lift off the ground, which won’t give you the desired effect.
**Common Issues:**
1. **Can't get up:**
If you're struggling, place a towel under your back and grip the top corner to pull yourself up. If that doesn’t work, hold dumbbells in front of you. The lighter the weight, the easier it will be. If you still can't do it, ask someone to help push you from behind.
2. **Waist can't bend down:**
This is crucial. If your waist doesn’t bend properly, the movement is essentially just sit-ups. If you have a herniated disc, consult a doctor and seek help from a physical therapist to restore your lumbar spine.
Most people struggle because their lower back isn’t flexible enough. Try doing more twisting movements and use a foam roller to loosen the muscles around your lower back. It's best to see a physiotherapist for deeper muscle relaxation.
**Advanced Tip:**
Once you can easily do more than 20 reps, try adding a twist. Turn your body once when you rise and once when you lie down. If you want even more defined abs, consider losing a little body fat.
**A Little More Movement?**
That's all for now. Combine this with some aerobic exercises — aim for 10 sets daily or every other day.
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