Do you think those three well-dressed girls are a bit out of place? It's quite common to see thick rectus abdominis muscles among fitness enthusiasts, and many often wonder, "Why don't I have that six-pack look?" In reality, truly defined abdominal muscles are rare in the gym. Here's what real abs look like:
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The stomach is flat, but you can clearly see the Sichuan word (a term used to describe the visible lines on the abdomen). This isn’t just about having abs or not. Remember, no one takes a photo without pulling their stomach in. When comparing two sets of abs, you'll notice that the waist area is usually narrower—this isn't by chance. Many dancers also have small abdominal muscles, and that’s not a coincidence either.
The abdominal region has four layers: the transverse abdominis, internal oblique, external oblique, and rectus abdominis. These muscles work together like bamboo strips, creating a strong core structure.
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Over time, if you're not exercising regularly, your abdominal muscles may become weak and less defined. To restore them, you need to engage in “relative movement.†As a popular song goes, “Friction, friction, friction.†Dancers often have defined abs because they perform a lot of twisting movements, which stretch and strengthen the abdominal muscles. If a belly dance instructor reduces body fat, their abs will become more visible.
To achieve this, focus on distorting force, avoiding lateral compression of the abdomen, and tightening your core while stretching your lower back to keep the abdominal cavity narrow. For those with weak abdominal muscles, the fulcrum starts at the tailbone. As strength improves, it gradually moves up to the pelvis and then the lower back. Throughout the movement, the fulcrum constantly changes, preventing the muscle from contracting linearly around a fixed point. Girls who master this technique usually have a flexible, snake-like waist—both stylish and functional.
**Training Method: Whole Belly**
Lie on a bench or bed with your feet flat on the ground, heels not touching the floor. Keep your legs relaxed. Start by lying completely flat on the surface, hands clasped behind your head. Use your abdominal muscles to lift your upper body, rolling up until your rectus abdominis is fully engaged and your elbows are close to your pelvis. Be mindful of your spine’s curvature after rising. Have someone take a photo to check if your spine is bent.
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When you roll up, your spine should bend forward from the thoracic vertebrae, and your abdominal muscles should contract from the top down. Don’t just do a step in place. Since your legs are relaxed and not fixed, they’ll likely lift during the movement, which won’t give you the desired result.
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**Common Problems:**
1. **Can't get up:**
If you struggle to lift your body, try holding a towel behind your head and pulling yourself up. If that doesn’t work, hold dumbbells in front of you—use lighter weights for easier movement. If you still can’t do it, ask someone to help push you from behind.
2. **Can't bend the waist:**
This is crucial. If you can’t bend your waist, the movement becomes similar to regular sit-ups. If you have lumbar issues, consult a doctor or physical therapist for guidance. Most people simply lack flexibility in their lower back. Try doing more twisting exercises and use a foam roller to loosen the muscles around your spine. It’s best to seek help from a physiotherapist for better results.
**Advanced Tip:**
Once you can easily do more than 20 reps, try twisting your torso as you lift and lower. You can even add a rotation when you rise and lie down. To make your abs more defined, consider losing a little body fat.
**A Little More Action?**
That’s all for now. Just stick to some aerobic exercises, doing 10 sets every day or every other day.
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