How to exercise abdominal muscles, there are exercise methods, and each abdominal exercise method has a good exercise effect. At the same time, abdominal exercise methods are all particular. I believe there are still people who know how to exercise abdominal muscles. . So, what are the methods for abdominal muscle training? Let’s find out together below!
Crunches
Start by lying flat on the yoga mat,Legs Bend your knees and put your toes on the ground, and your back heels leave the ground. At this time, your feet and calves are kept in a straight line. Put our hands and arms on both sides of our head, and after adjusting our breathing, we let our abdomen exert force so that our back can lift off the ground, and the head and back are almost vertical to the ground. At this time, we slowly lie down , restart the movement, but try to keep your shoulders off the ground.
Supine leg kicking action
Although this action looks like our legs are moving, it actually has a more obvious effect on exercising our abdominal muscles. At the beginning, we need to lie flat on the yoga mat, with our legs together and straight, and we need to adjust our breathing. After we take a deep breath, we can use our abdomen and thighs to push our legs upward, and the higher the height, the better. After reaching the limit, we can lower our legs and start the exercise again. Aim to complete 20 reps in one set.
Straight leg raise
At the beginning, we lie flat on the yoga mat, with our legs together and straightened. Let us adjust the position and push our legs upward hard. At the same time, we should pay attention to At this time our abdomen is tightened and exerted force. When our legs rise upward until our buttocks leave the ground, we have reached the limit. We can put the legs down and relax, and then start working again. Complete 30 times in one set, and you can do 3 to 5 sets a day.
Sit-ups
Sit-ups are a well-known movement and are a common exercise in our lives. Start by lying down on the yoga mat with your legs together, your knees bent, and your hands on your sides. After adjusting the condition, we lift the body up to be able to leave the ground, and keep the upper body as close to our knees as possible. After reaching the limit at this time, we lie down and lie down.
Plank support
In fact, the plank support movement is a core strength training movement, butThe effect of exercising abdominal muscles is more obvious. At the beginning, our elbows and feet touch the ground, keeping the body parallel to the ground, and keeping other parts off the ground. We must ensure that our abdomen and buttocks are tightened so that the body is in a straight line. At this time, we need to use a lot of abdominal strength. to keep the body parallel to the ground. Hold one action for more than 30 seconds, and you can perform three groups each time.
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