1. Turn the abdomen

Lift your legs.

Grab the single pole and straighten your torso. Tighten the abdominal muscles, raise the straight leg to a horizontal position, and then slowly lower it. Return to the hanging position before starting the next action.

These two movements can be practiced to the upper abdominal muscles, but the abdomen is more inclined to the upper abdominal muscles. Leg lifting is abdominal muscle training's golden move, which can strengthen the core strength. In Prisoner's Fitness, the author Paul Wade said that this movement is enough for core training, which shows its powerful function.

Improving abdominal muscle separation mainly depends on the reduction of abdominal fat. When the fat is reduced, the abdominal muscles will naturally become obvious, which is mainly achieved through aerobic exercise. At the same time, the abdominal muscles will be trained the next day, which will gradually become obvious after a period of time.