How does one train the abdominal muscles? There are training movements. Among the training movements, some are very good and some are not so good. However, these training movements are also particular. What about the abdominal muscle training movements? Some people still know what they are. So, what are the eight best abdominal muscle training exercises? Let’s take a look below!
Crunches
Crunches on the ground, lie flat on the ground, knees bent, feet Lie flat on the ground, raise your legs and do abdominal curls. Lie flat on the ground, bend your legs and lift them up in the air. Your calves are parallel to the ground. Lower your legs and do abdominal curls. It is the same as raising your legs and doing abdominal curls, but lower your legs and still maintain the posture. Soar into the air, a few inches above the ground. A group of 20 will be difficult to hold on to at the beginning. You must not be lazy and strictly follow the movement requirements, even if you pause a little in the middle.
Sit-ups
Lie on your back, bend your legs normally, make half fists with your hands, and place them on either side of your ears. Use your waist to push your upper body straight up, and then slowly lower your body back to its original position. Sit-ups are an important part of physical exercise, and their main function is to enhance the strength of the abdominal muscles.
Reverse abdominal crunch
Bend your knees, put your feet together and more than 15cm away from the ground, lie flat on the floor, put your hands behind your head, and be in a state similar to preparing to do a basic abdominal crunch. Keeping your feet close to your hips, contract your lower abdominal muscles and slowly bring your knees toward your chest while lifting your butt off the floor.
Plank support
Plank support mainly exercises the transversus abdominis muscle in our abdominal muscle group. When completing this action, the body must be kept in an oblique line and do not bend any part of the body. parts. As for the duration of this action, it must be decided according to your own physical condition. You cannot blindly pursue results and damage your muscles. If you can only hold on for a few dozen seconds at first, don’t worry. Take your time, step by step, from a dozen seconds to a few minutes. If you persist for a long time, you will definitely get results in the end.
Lift your legs and do abdominal curls
If you lift your left leg, use your right elbow joint to touch the calf of your left leg as much as possible. We are talking about as much as possible. You don’t have to touch it, just think of the calf as your lifting target. If you have a target, you will always move forward faster - you can take a short rest after finishing the left side, but not for too long. Then lift the right leg, and use our left elbow joint to try our best to touch the calf of the right leg. You can set a task amount for yourself, stipulate how many groups you have to complete every day, and how many groups each group has., from less to more, insist on achieving your goals.
Lining on both ends
This action is also an extension of sit-ups. The difference from when we usually do sit-ups is that both ends are raised, and the two ends refer to both feet. , raise both arms at the same time and make contact. This action is very effective in exercising the abdomen and better stimulates our abdominal muscle groups.
Hanging leg raise
This is one of the most comprehensive exercises for training the rectus abdominis, but most people only lift their legs when doing hanging leg raises. , only the first half of the movement is completed. In this case, the iliopsoas muscle is mainly exercised instead of the rectus abdominis. The correct method is to keep your knees as close to your chest as possible and roll your entire pelvis upwards, while paying attention to avoid swinging of your body and legs.
Cycling style
By lying on your back on the ground and simulating pedaling on a bicycle, you can alternately train your abdominal muscles. Cycling style abdominal tightening can effectively affect the upper abdomen, lower abdomen, Muscles on the flanks and lower waist; a total of two sets of 24 times each (stretching the left and right feet 12 times each) are required. A 30-second rest period is allowed between each set.