6 Useful Exercises To Strengthen Stomach Muscles And Form An Athletic Stomach

Sit up (Pinterest/@dmoose)

YOGYAKARTA - Having a flat and strong stomach is certainly the dream of many people. Strong stomach muscles are also important to support a good balance and posture. Therefore, training to strengthen the stomach muscles is an important part of the fitness routine of anyone who wants to live a healthy and fit life.

Exercises such as sit-ups, push-ups, plank, and squat jumps are some simple but very effective movements in strengthening the stomach muscles. However, it is important to do so with the right technique so that the results are maximized and avoid injury. In addition, this exercise can be done at home without the need for special equipment, making it an ideal choice for anyone.

In addition to forming the stomach muscle, the following exercises also help improve the function of the spine and lower back. Both play an important role in maintaining balance, flexibility, and body stability. Here are six exercises to strengthen the stomach muscles.

One of the most popular exercises to strengthen the stomach muscle is sit-up. This movement is very effective for strengthening and tightening the stomach muscles. Sit-up can be difficult for beginners, but the results are commensurate if done regularly.

When doing sit-ups properly, stomach muscles such as obliques muscles and trans versus abdominis actively work. Sit up helps improve body posture and increases muscle resistance.

For better results, you can add a load like a small ball or a light dumbbell. This additional load provides extra stimulus to the stomach muscles to increase mass and strength.

Here are the steps to sit up: lie back on your back, bend your knees, position your hands behind your ears, lift your body towards your knees while exhaling, then lower it slowly while taking a breath.

In addition to strengthening the arms and chest, push up is also an effective exercise to strengthen the stomach muscles. The ups and downs in the push-up involve the muscles of the body's core, including the stomach, back, and pelvis. These muscles work hard to maintain the balance and stability of the body during training.

When doing push-ups, the body must stay straight from head to toe. This makes the stomach muscles actively hold the body from convex. With regular exercise, push-ups can help form stronger stomach muscles and increase the strength of the core muscles.

There are various variations of push-ups that can be tried to activate the stomach muscle more optimally. For example, diamond push-ups make the stomach muscle work harder, while wide grip push-ups help maintain body stability.

The right way to do push-ups is to get on your stomach, hand as wide as your shoulder, lift your body, then lower it down until it almost touches the floor without touching it.

The next exercise that is useful for strengthening the stomach muscle is back up. Although it looks simple, this exercise is effective for increasing the strength of the back and abdomen muscles at once.

Back-up movements are often carried out to maintain a balance between the muscles of the stomach and the lower back so that the posture remains ideal.

This movement is carried out by lying on your stomach and then lifting your chest as far as you can. When keeping the body stable, the muscles of the abdominis rectum will work hard so as to help strengthen the stomach area.

With regular back-up exercises, the body will feel lighter and stronger. In addition to training the strength of the stomach, this movement also helps facilitate blood circulation throughout the body. Make sure to keep your head neutral so as not to cause tension on your neck.

Plank is known as a simple but very effective exercise to strengthen the stomach muscle. In this position, you must keep the body straight with your elbows and legs. Even though it looks easy, the plank demands a large core muscle strength in order to withstand the position stably.

Here's how to do it: start with a prone position, place your elbows parallel to your shoulders, lift the body straight from head to toe, then tighten the stomach muscles by pulling the navel back. Hold the position for 10-30 seconds, then repeat three to five times.

The next exercise that is useful for strengthening the stomach muscle is the squat jump. This movement involves the stomach muscles to maintain balance during jumps and landings. In addition to strengthening the stomach muscles, squat jump also trains thigh muscles, calf, and buttocks.

The way to do it is to squat down first, relate your hands behind your head, then jump up to both legs straight. After that, land in a squatting position again while maintaining body balance. Move your legs alternately when landing. Do it gradually to avoid injury.

The last exercise that was highly recommended to strengthen the stomach muscle was the bicycle crunch. This movement mimics cycling, but is done in a lying position. Bicycle crunch can gradually help tighten the stomach muscles.

To do so, lie back and place your hands behind your head. Lift both legs from the floor, then make a movement such as pedaling a bicycle by bending your knees alternately towards the chest. When the right leg is bent, close to the left elbow, and vice versa.

Do this movement for 45 seconds each exercise session. Bicycle crunch is effective for combining the strengths and dynamic movements that train various parts of the stomach muscles simultaneously. If done consistently, the results will be visible within a few weeks.

By exercising your stomach muscle regularly, you will get a more balanced body, a more upright posture, and better stamina. So, from now on, take 15-20 minutes every day to do this exercise and feel real changes in your body.