Abdominal muscle training's most efficient action, men attach great importance to the abdominal muscles in the stomach. It is not a one-off event to exercise the abdominal muscles, and we need to stick to it step by step. Let's take a look at abdominal muscle training's most effective moves.

Abdominal muscle training's most efficient action 1 1. Sicily has a tummy.

This action is not difficult to learn. First raise your hands and keep them perpendicular to the ground, and then slowly roll up your upper body until your shoulders leave the ground, paying attention to keeping your abdomen constantly exerting force during the process. Repeat the action in two groups, each group 15 times and rest for 30 seconds.

2. Russian distortion

Hips land, the upper body is raised about 75℃ to 80℃, and the lower limbs are raised about 30℃. Then put your fingertips together, palms down, from lower left to lower right, and then move from right to left. This kind of circulation makes the abdomen tense continuously, and the stress on the abdomen is obvious during steering. Repeat the action for 2 groups, 15 times/group, and rest for 30 seconds.

Ride a bike

Lie on the ground, put your hands behind your head, turn your elbows back and close them to your legs, and then move your legs like riding a bicycle, so that you can burn the fat in your abdomen. Repeat the action for 2 groups, 15/ group, and rest for 30 seconds.

4. Flat bracket

Elbows and hands close to the ground, feet close to the ground, similar to push-ups. Repeat the action for 3 groups, each group 10 seconds, and rest for 30 seconds.

Roll up at both ends

Lie flat on the ground, straighten your limbs, raise your arms above your head, and then slowly move your limbs up from the ground, preferably touching. Repeat the action for 2 groups, 20 times/group, and rest for 30 seconds.

6. Flat plate supports side leg lifts

Support your hands flat on the ground, and your shoulders are in a straight line with your hips and legs. Seven years later, one leg bends to the premise, starting with the left leg and repeating. Repeat this for 2 groups, each group 10- 15 times, and rest for 30 seconds.

7. Dynamic lateral support

Take the left side as an example. The left arm is placed on the ground below the elbow. Legs together, left foot on the ground. The elbow of the right arm is flexed and the right hand is placed at the waist. This action exercises the abdominal muscles, which can make the outline of the abdominal muscles look clearer, train smoothly and avoid sprains. Repeat the action for 2 groups, 25 times in each group, and rest for 30 seconds.

8. Lie on your back and cross your legs

Lie flat on the ground, put your arms on your sides naturally, raise your head slightly, then hang your legs and lift your left and right legs alternately. This method can effectively exercise abdominal muscles. Repeat the action for 2 groups, each group 15 seconds, and rest for 30 seconds.

Abdominal muscle training's most effective moves: 2. Abdomen in.

Lie flat on the ground (you can use/don't use cushions according to your own habits), 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 spine), 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.

sit-up

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.

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, the knees are lifted to the chest, the knees are kept bent, and the calves are kept under the thighs.

Intermediate, lift 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 between your legs with a fitness ball. 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.

Folding 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.

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.

Static support (also known as plane 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.

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 oblique muscles, such as twisting the trunk of the body to fight against power.

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 oblique muscles with abdominal muscles (abdominal muscles are not commonly used in daily life, so they are not strong), which makes them relax the exercise of oblique muscles from the beginning.

Do bike sit-ups

When doing sit-ups, your feet are off the ground and each leg alternates in the air. Lift the left knee to the right shoulder, and then lift the right knee to the left shoulder.

pull-up

Pull-ups can effectively strengthen the muscles around the stomach and abdomen. Do five forehand and backhand pull-ups respectively. This exercise can strengthen the chest muscles and biceps.

In addition to the above actions, explore new exercise methods in daily life. Here are some feasible methods,

Exercise with the help of fitness balls. Using fitness balls for belly rolling can bring instability during exercise, increase exercise effect and improve body balance. There are many ways to exercise the core of the body. When you don't feel sick or are in a suitable situation, you should do as much relevant training as possible. You can bend forward from your hips and even bend your head to your knees.

Add more complex movements to carry out the core of the body. Doing so can exercise your whole torso more effectively. For example, you can combine push-ups with exercise, do push-ups on two dumbbells, and then lift dumbbells with both hands. In this process, you can see how difficult it is to keep balance. In short, be creative and add more interesting exercises to your daily exercise, and you will enjoy it.

Abdominal muscle training's most effective action: three parallel bars to lift legs.

Before, I would recommend hanging legs, but now I think parallel bars are better than hanging legs.

The body is more stable and won't swing from side to side, so the resistance of abdominal muscles is stronger.

The second reason is that in the supporting state, the front chain of the whole body contracts more and the abdominal muscles contract better.

If I practice abdominal muscles, I only practice this movement now, and the parallel bars lift my legs in 4 groups, 25 times in each group.

Find a parallel bar to support yourself. Shoulders sink and lock the body to prevent the body from shaking greatly. Knees slightly bent, close to the chest. Stay at the top and feel the contraction of abdominal muscles. Lower slowly, and don't completely relax the abdominal muscles. Exhale when lifting your legs, and inhale when lowering them.

Lie on your back with your ends up.

This action is a two-pronged action of rolling abdomen and lifting legs, and the contraction and extension of abdominal muscles are great.

Then, especially for people who can't feel the abdominal muscles, this action is extremely effective.

It can be squeezed into our abdominal muscles by folding, so that the abdominal muscles can exert greater strength.

Because the fulcrum has only one waist, the tension of abdominal muscles is also very strong.

If you are a novice, you can bend your knees or do it with one leg at both ends.

Lie on your back on the yoga mat with your waist close to the ground. The abdominal muscles are tight and the head and feet can't touch the ground. When lifting your legs, lift your shoulders off the ground. You don't need to experience the peak contraction of abdominal muscles, because the contraction range is already very large. When you fall, slow down and avoid hunching. Exhale when you contract and inhale when you stretch.

Prone mountaineering

Don't underestimate this action, it doesn't seem difficult, but it has the strongest guiding ability for beginners.

The first is supporting posture, which is conducive to core recruitment, just like flat support.

Secondly, the process of knee lifting is beneficial to abdominal muscle stimulation, so abdominal muscle training is carried out with the support of flat plate.

The effect is good, but the load is not enough.

We use slow prone climbing, which is more conducive to the stimulation of abdominal muscles.

Prepare push-ups and tighten your waist, abdomen, buttocks and legs. You can't bend over, you can raise your hips a little. Support with one leg and one knee close to the chest. Stay at the apex of your heart and feel the contraction of your abdominal muscles. Train your feet alternately and don't switch too slowly. Exhale when lifting your knees and inhale when your feet touch the ground.

Sit down and lift your legs.

The last movement is to sit and lift your legs, which can be said to be the laziest abdominal muscle training way.

You don't have to do anything to practice abdominal muscles in the gym, but there is no need to be lazy in this action.

Many of us practice sitting on a stool.

But I suggest you sit on the ground and practice this movement, because it will force you to contract your abdominal muscles.

Beginners, in particular, should sit on the ground and practice.

Sit on the ground or on a yoga mat. Put your hands on your back or sides for support. Don't touch the ground with your feet. Support the ground with the upper side of your hips. Keep your knees close to your chest muscles repeatedly. Say it again. Exhale when exerting strength and inhale when recovering.