What are the correct abdominal exercises for men? In abdominal exercise, some exercises are suitable for men and some for women, but for many men, they don't know what the correct abdominal exercise is. The following is the correct male abdominal exercise!

What are the correct methods for men to abdomen? 1 1, reverse the abdominal bulge.

The first step is to lie flat on the mat, straighten your body and put your legs together, then bend your arms and hold the back of your head with your palm.

Step 2: Lift the left leg upward, bend the knee and fold the calf so that the thigh is perpendicular to the ground and the calf.

Step 3: While lifting the left leg, the right upper body needs to be lifted to the left front, the right shoulder needs to leave the mat, and the lower back remains unchanged, so that you can exercise to the abdomen.

The fourth step is to return to the original position, and then change the right leg to do the same action.

2. Lift your knees.

The first step is to lie flat on the mat, with your upper body completely attached to the mat, your legs together and your knees bent, and your feet completely attached to the mat.

Step two, bend your arms and elbows, and put your palms behind your head.

Step 3: Lift the part above the lower back, touch the outside of the left knee with the palm of your right hand, and then return to the original position.

Step 4: After lifting, touch the outside of the right knee with the palm of your left hand.

3. Forward-leaning type

When doing this action, you should first separate your feet from your hips, then keep your toes straight forward, put your hands on your hips, put your feet in front of each other, then straighten your back, hold your chest out and abdomen in, slowly lean your upper body forward and straighten your right foot forward.

Then don't put your body's center of gravity on your knees, tighten your hips as much as possible, and finally return to your standing position and slowly repeat the above actions for about 10 times.

4. Squat style

First, keep your feet apart. The greater the distance between them, the more obvious the exercise effect. Then, slowly squat down to make your feet stand in a stance of "horse stance", squeeze your hands outward, start to hold your chest out, tighten your hips, and return to your original stance after a while.

When doing this exercise, your back must be straight, otherwise you will not achieve the effect of exercise. Don't swing your knees at the lower end, otherwise it will easily lead to danger.

What are the correct abdominal exercises for men? 2 1. Simple abdominal exercises.

The exerciser lies on the ground and straightens his feet, then lifts his feet and puts them back in place without touching the ground. Three or four times a day, each time 15 times.

2, sit-ups practice positive abdominal muscles.

Exercisers bend their knees 60 degrees and pad their feet with pillows. Put your right hand on your left knee and lift yourself off the ground to your shoulders. Do 10 times, and then change hands to do 10 times.

3. Breathe and practice the lateral abdominal muscles.

The exerciser relaxes, takes a deep breath, and then exhales slowly through his mouth. After vomiting about 70%, hold your breath, contract your lower abdomen, and the gas rises to your chest, then bulge your abdomen and lower the gas to your abdomen. Repeat 5 times, * * * do 2 groups.

4. Massage method.

Exercisers use kneading action and massage cream, which has a good effect on improving fat. Massage will raise the skin temperature and consume a lot of energy.

Promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and let excess water be excreted.

Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30~50 times each, 1 time every day.

5. Abdominal walking.

First of all, we must learn "abdominal breathing". When the exerciser inhales, his abdomen expands, and when he exhales, his abdomen contracts. This helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity. When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm.

I won't get used to it for a day or two at first, but I just need to remind myself to "belly in" to lose weight at any time. After a few weeks, not only the lower abdomen tends to be flat, but also the walking posture will be more charming.

What are the benefits of tummy tuck exercise?

1, exercise abdominal muscles

The most important thing in belly tuck is to use our abdominal strength to complete the action. During the exercise, our abdomen is tightened, so it has a good exercise effect.

At the same time, when exercising, our abdomen needs to exert strength to complete the action, which can make the abdominal muscles more compact and exercise regularly, and also help us to practice the vest line.

2, solve the skin relaxation

Because we sit for a long time, the skin on our stomachs is easy to relax, and we often do abdominal exercises, which can make the abdominal skin firmer, reduce the wrinkles on our stomachs and make the abdominal skin look smoother.

If it is a female friend who has given birth to a child, the stretch marks on her stomach can also be obviously faded, which is a good relief.

3. Relieve the discomfort caused by menstruation

Abdominal distension is a very suitable exercise for women, because the intensity of exercise is not great, but it can alleviate the discomfort caused by menstruation, especially for friends who have obvious discomfort during menstruation.

This action can be performed even during the menstrual period of a female friend, because the amount of exercise is relatively small, so it will not burden the female friend's body.

How to complete the abdomen?

First, let's lie flat on the ground. At this time, our legs are open cross-legged, and a small pillow is placed at the knee of our legs. At this time, the abdomen sinks and is in a tight state. We have always insisted that this movement should be kept for at least 1 minute, and the buttocks should always be close to the ground.

Can abdominal tummy reduction exercise slim down?

Abdominal distension exercise is very beneficial to our health, so it is also helpful to lose weight. However, if you want to lose weight by abdomen, there will be some difficulties, because the effect of abdomen is limited. To lose weight, we must cooperate with a variety of exercises and a reasonable diet.

Slimming itself is not a very simple thing. Abdominal abdominal exercises mostly have an exercise effect on the abdomen, so it is necessary to cooperate with the exercise of lower limbs and upper limbs, and exercise should be versatile, and cooperate with abdominal exercises to exercise the whole body more effectively.

Fitness effect of abdominal contraction exercise

Abdominal abdomen movement is very effective for our abdominal movement, which can reduce the weight of this part and effectively avoid abdominal fat.

If you can do abdominal exercise regularly, abdominal exercise can promote intestinal peristalsis and help you digest and absorb it faster.

If you can do abdominal tummy exercises for a long time, you can not only reduce abdominal fat, but also help you improve your overall figure, temperament and overall comprehensive ability during exercise, which is very good for fitness.