The way to practice abdominal muscles, having perfect and sexy abdominal muscles is every bodybuilder's dream, but many people still have no effect after long-term exercise. How to exercise to have perfect abdominal muscles? Below I will take you to have a brief understanding of how to practice abdominal muscles.

Abdominal muscle training method 1

Step 1: Bend over and do abdominal exercises.

1. Kneel on your knees, put your legs together, make your thighs and calves at a right angle of 90 degrees, put your toes on the ground, lean forward, support your body with your arms straight, and tighten your waist, abdomen and buttocks to keep your upper body balanced with the ground, with your head down.

2. Slowly lift your hips directly upward, straighten your legs, touch the ground with your feet, and connect your upper body with your arms in a straight line, so that your whole body forms a right triangle with the ground.

3. While inhaling, kick your right leg backwards and upwards, keeping your knees and elbows straight, so that your right leg is in a straight line with your upper body and arms.

4. Exhale slowly, sink your hips, pull your upper body forward to restore the posture of balance with the ground, stretch your left leg, bend your shoulders again, bend your knees forward, and tuck your right leg under your chest. Then exhale again, lift your right leg, raise your hips, and do it left and right five times.

Step 2: Stand and do abdominal exercises.

1, the left leg stands straight, the whole body center of gravity falls on the left foot, the right leg bends its knees, the thighs and heels are supported by both hands, and the right ankle is fixed on the left knee.

2. Then keep balance, loosen your hands, lift your arms horizontally forward, palms down, chest out and abdomen in your upper body, hip muscles sink and tighten, and keep your posture for a few seconds.

3. While breathing, the left knee bends forward, the hips sink, and the thighs and calves are at 90 degrees, making a squat posture. Your upper body leans forward slightly and your arms are still raised forward. Inhale slowly, then stand up straight and go back and forth 15 times.

Step 3: Lie down and do abdominal exercises.

1. Sit with legs together, knees slightly bent, the angle between thighs and calves greater than 90 degrees, feet on the ground, upper body straight back, elbows bent back, and forearm supporting the body.

2. Keep the posture of the upper body, keep your knees straight, lift your calves up off the ground, straighten your legs, and exert your strength at the same time, but be careful not to fall back and forth.

3. Keep your back up, lift your legs straight, and open your legs while inhaling, with the angle as large as possible.

4. Then exhale slowly, with your legs close to the center, with your legs crossed on your knees, your right leg on top and your left leg on the bottom. At this time, the muscles inside the left and right thighs should be tightened.

5. After exhaling, inhale slowly, spread your legs apart, then exhale and cross your legs in the air, and exchange positions between your left and right legs, and do it back and forth 15 times.

There are two purposes of fitness, one is to protect health, and the other is to have a slim figure. So, what slimming exercises are there? How to build a perfect figure through fitness? The fitness guide helps you reveal the secret.

One-legged stance 1: exercise shoulders and abdomen.

Stand with your left leg on one foot, relax your knees, lift your right leg forward slightly, put your arms at your sides, and put your fists inward. Raise your arms to shoulder height, then put them down and repeat the action for 5 times. Switch legs and repeat five times.

One-legged action 2: exercise shoulders, abdomen, legs and buttocks.

Stand on one foot with your left leg, relax your knees, and hold a dumbbell in each hand. The center of gravity of the body leans forward, the back is straight, the arms are perpendicular to the ground, and the heart of the fist is facing the body. Open your arms and lift your left leg. Hold this position for two seconds, and retract your arms and left legs. Repeat five times. Change your right leg and repeat the action five times.

Flexion and extension: exercise biceps, legs and buttocks.

Legs shoulder width apart, hands in front of your body, fists inward. Squat down, bend your arms to shoulder height, and turn your wrist so that your fist faces your chest. Keep squatting and repeat the arm flexion. The whole action is repeated 10 times.

Stretching: Exercise triceps and abdomen.

Lie on your back with your hands loaded, bend your left leg, lift your knees to your hips, straighten your right leg, and put your legs a few inches off the ground on your left leg. Raise your right arm, straighten it, and turn your fist left; Bend your left arm, punch your heart to your ear, and elbow up. After the action is completed, practice with the other arm and leg. The whole action is repeated 10 times.

Half squat: exercise biceps, legs and buttocks.

Stand with your feet shoulder-width apart. Step back with your right leg, raise your heel and squat, and keep this position unchanged. Hold the chair back with both hands, bend your elbows, move your forearms close to your arms, and keep your elbows at your sides. Arm reset. Repeat the whole routine five times. Switch legs and repeat 5 times.

Anti-push-ups: Exercise triceps and abdomen.

Lie on your back with your knees bent 90 degrees and your tibia parallel to the ground. Keep your hands straight, lift them with the weight on your hands, and face your feet with your fists. Bend your elbow and turn your wrist so that your fists are facing each other and your fists are facing your ears. Reset your arms and legs. The whole action is repeated 10 times.

Brace: Exercise triceps, shoulders, back and buttocks.

Lie flat with your face down, hands at your sides, dumbbells in your hands and fists on the ground. Exhale, press your left hand and right leg hard on the ground, and at the same time lift your head, arms and legs about 8 cm off the ground and clamp your shoulder blades. The neck remains normal. All parts of the body are restored to their original positions. The whole action is repeated 10 times.

Five indoor muscle-building methods for exercising abdominal muscles

Reverse abdominal roll to exercise abdominal muscles;

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

The method of lifting legs and rolling abdomen to exercise abdominal muscles;

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Boarding in the air to exercise abdominal muscles;

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Body-building ball rolling abdomen exercises abdominal muscles;

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Traditional abdominal rolling exercises abdominal muscles;

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.

In order to achieve the best results, it is suggested to try to exercise a variety of different abdominal muscles regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles.

Practice method of abdominal muscles II. Practice method of abdominal muscles

First, sit-ups

Lie flat on the ground, with your feet on the ground, your knees bent and your hands crossed on your chest. You can let others hold your feet steady, or put heavy objects on your feet. When you are ready, start doing sit-ups and lift your back and lower shoulder blades off the ground. Keep your back straight (don't bend over) during this process. Then you can return to your original lying position. Repeat the above process to continue the practice. When you can easily cope with sit-ups (for example, you can easily complete multiple groups of exercises), you can appropriately increase the difficulty. You can do sit-ups on a tilted chair or do weight-bearing exercises. For example, you can hold a heavy object on your chest before doing sit-ups. With your own progress, you can constantly increase the burden.

Second, the belly roll exercise

Lie flat on the ground (you can use/don't use the mat according to your' habit'), put your hands on your chest or gently put them next to your temples (be careful not to put your hands behind your head to avoid hurting your cervical vertebrae), and bend your knees. When you are ready, start pulling your shoulders to your knees with your abdominal muscles. Please remember not to lift the whole back off the ground, which will cause back muscle strain. Besides, it won't help you build six-pack ABS faster. The most important thing about belly rolling is the initial contraction of the abdomen when you lift your shoulders off the ground. When your shoulders leave the ground, start to exhale, but don't rush to exhale completely. When your shoulders leave the ground, you should still take a deep breath. When rising to the highest position, stay for about 1 s and exhale completely. Then lie down slowly, then inhale through your nose until your shoulder blades land. Be careful not to hit your head on the ground.

Third, leg lifting exercise

Lie flat on the ground with your legs flat and your hands at your sides. When you are ready, lift your legs (be careful not to bend your knees) until (or close to) 90 degrees. Then put down your legs and repeat the above process, being careful not to touch the ground. If you want to challenge the difficulty, you can also use parallel bars and other equipment to support your body with your hands and your legs volley, and then do the following exercises. Primary: Raise your knees to your chest, keep your knees bent, and keep your calves under your thighs. Intermediate: Raise your legs to a horizontal position and keep them straight. This action helps to tighten the muscles below the abdomen. Advanced: If you are a fitness expert, you can also try to lift your legs with a fitness ball between your legs. In addition, when doing pull-ups, you can also use instruments such as horizontal bar to keep your legs straight and keep your front level.

Fourth, fold sit-ups.

Lie flat on the ground with your hands on your sides to keep balance. When you get used to this sport, you can let go of your hands. At the same time, lift your knees and torso until your knees and face move to an imaginary boundary, which should be set above your pelvis. Standard posture should allow your lips to touch your knees. Legs should be together naturally, feet should be close to hips, and folding stool who has folded should hesitate. Then, you can resume your prone position and repeat the above process. Don't let inertia take you away. Slowly put your hands and feet back on the ground. If you can handle it well, you can also add a heavy burden to your footsteps.

Fifth, lift your hips.

First of all, you should pose as push-ups, but you should support yourself on the ground with your elbows and forearms. After the elbows and forearms are stable, the hips are raised as high as possible, and the body will gradually arch into a mountain shape, and the hips are the highest point of the mountain. After that, you can put down your hips and return to your previous posture, but be careful not to let your back fall below your hips.

Six, static support (also known as flat support)

First pose as push-ups, but support on the ground with elbows and forearms to keep your body level. This action is also called flat support, which can effectively exercise our body core (including abdominal muscles) and better maintain our posture. Stay in this position as long as possible. Beginners should try to stick to static support for more than 45 seconds. Abdominal exercisers who exercise for a long time can usually keep this posture for more than 5 minutes. We can also carry out lateral static support movement, keep our body posture and turn our body to the other side. At this time, we only need one hand to support on the ground, the other hand to point to the air, and one of our legs is on the supporting leg. Try to keep this position for a long time.

Seven, exercise oblique muscles

In the initial stage, the oblique muscle is not the focus of training, but with the continuous progress, we will gradually pay attention to the position of the oblique muscle. Oblique muscle is the muscle on one side of our stomach. There are many ways to exercise the oblique muscles, such as twisting the trunk of the body to resist help. In the gym, there are many corresponding equipment that can help us exercise the oblique muscles. We can rotate our bodies while doing sit-ups, bend and stretch our sides, and use fitness balls to help us twist our sides. However, please note that many beginners tend to compare their weak oblique muscles with their weak abdominal muscles (abdominal muscles are not commonly used in daily life, so they are not strong), which leads to relaxing the exercise of oblique muscles from the beginning. When doing bicycle sit-ups, lift your feet off the ground and alternate each leg in the air. Lift the left knee to the right shoulder, and then lift the right knee to the left shoulder.

Eight, use abdominal exercises.

Kneel on your knees, hold the abdominal exerciser, extend your hands, and slowly push the abdominal exerciser away from your body. Your body sinks as much as possible, but don't touch the ground. At this time, put your hands over your head. If you don't have an abdominal exerciser, try using a barbell instead. Put 5 pounds or 10 pounds on both sides of the barbell, put your hands on both sides of the barbell to pose as push-ups, then slowly lift your hips, push the barbell back to your feet until your feet stand upright on the ground, and finally slowly move down to restore your previous posture. Repeat the above process.

Nine, loading

The higher the proportion of muscles in our body, the more calories we consume, even at rest. In addition, anti-pressor training can help us control the decline of muscle proportion and reduce calorie intake. If we only do aerobic exercise (such as running, playing basketball and playing football) and neglect weight-bearing training, it is likely to lead to a decrease in our muscle proportion, thus affecting our abdominal muscles.