You can abuse eight abdominal muscles without going to the gym. Having sexy and charming abdominal muscles is probably the dream of many people. The muscles of the body can only be obtained through regular exercise. There are many ways to exercise abdominal muscles. Let's learn that you can abuse eight-pack abdominal muscles without going to the gym.

Without going to the gym, you can abuse eight abdominal muscles in three moves. 1i. plate bracket

This is a good training action to strengthen the core, and of course it can also be well strengthened to our abdominal muscles. When we do this exercise, our abdominal muscles will be stimulated by a good muscle.

When doing this action, it is important to pay attention to tightening the core and not shaking yourself during the action.

In addition, in the process of doing movements, you must pay attention to your body is straight, and your back and lower limbs should be in a straight line, which is better like a flat plate.

In other words, when you are doing flat support training, you can't bend over or collapse, otherwise our training effect will be poor.

Second, lie on your back and abdomen.

We can do supine abdominal roll training after the flat support, which is the most common and effective abdominal muscle training movement.

When we do this action, as long as the action is standard, our abdominal muscles will be obviously stimulated during the action.

Pay attention when doing supine belly roll, and it is best not to cross your hands behind your head. We can put our hands on our ears or cross our chests.

In addition, the action range of doing supine belly roll should not be too large. Generally speaking, the rising process, that is, the contraction and exertion of our abdominal muscles, can make the lower edge of our scapula just leave the pad surface.

Then in the descending stage, let the lower edge of your scapula just touch the pad surface. Don't let yourself lie completely on the mat, but keep the abdominal muscles in a certain tension.

Third, lie on your back and lift your legs.

For us, supine belly rolling is a training action to strengthen the upper part of our abdominal muscles, and supine leg lifting is a training action to strengthen the lower part of our abdominal muscles.

When we are doing supine leg lifts, we should pay attention to the fact that it is best to exercise the lower limbs and lean the upper limbs against the trunk, and it is best not to have other unnecessary movements.

You can abuse eight abdominal muscles without going to the gym. 2 The most effective way to exercise abdominal muscles.

1, the most effective way for men to exercise abdominal muscles

Run 1500m every day. In addition to running, there are naturally many ways to lose weight before practicing abdominal muscles, including exercise and diet. Of course, these are mainly to prepare for abdominal muscles and play an auxiliary role.

Sit-ups on handstands. Inverted sit-ups need more muscles and higher physical strength, and the effect of exercising abdominal muscles is much better than that of ordinary sit-ups. However, the inverted type is very difficult, so it is recommended to do this after taking safety measures.

Load-bearing belly roll If you want to practice abdominal muscles, especially for beginners who lack exercise and lack of waist and abdomen strength, it is better to try belly rolling first instead of doing sit-ups. Because the abdominal rolling motion is smaller, it is safer, more scientific and more reliable.

Flat support. Flat support looks simple, but it can make the muscle groups in the back, abdomen, lower back, buttocks and other places, as well as the core muscle groups such as adductor and diaphragm get corresponding exercise.

2. The most effective way for women to exercise abdominal muscles.

Pedal in the air. Lie flat on the yoga mat with your back and hips touching the ground. Put your fists on both sides of your head and open your arms moderately. Lift one leg, as if riding a 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.

The fitness ball rolls up the abdomen. Lie on your back on the floor, put a fitness ball on your back and waist, put your hands on your sides, 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.

Reverse belly roll. Lying flat on the floor, the whole person is relaxed, the lower back is attached to the ground, the hands are naturally placed at the sides of the body, the legs are lifted up and perpendicular to the upper body, the legs are crossed, and the knees are slightly bent. 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.

3. Several points of a perfect abdominal muscle training?

Exercise abdominal muscles to ensure a reasonable rest. Abdominal muscles do not mean that the more you practice, the better. Abdominal muscles need rest even if they work hard, otherwise they will be unbearable. It is best to do abdominal exercises 2-3 times a week. Moreover, the muscles have not been well recovered and rested, and it is impossible to obtain the best training effect. Also, don't repeat training before local recovery. When you feel poor in spirit, endurance or physical strength, you can take an extra day or two to continue the cycle training.

It is essential to practice abdominal muscles and do aerobic exercise at the same time. In fact, the effect of simply doing abdominal muscle training is not particularly great. The best way is to do abdominal muscle training with aerobic exercise training, such as jogging, swimming and skipping rope.

During my stay in abdominal muscle training, I can't stop eating nutritious food. Abdominal muscle training is a particularly energy-consuming fitness method, so we must not forget to supplement it reasonably while consuming it, otherwise we will have no physical strength to persist.

You can abuse eight abdominal muscles without going to the gym. 3 A good way to practice abdominal muscles.

1, abdominal rolling movement

Lie on your back on the floor with your lower back close to the ground. Put your hands on your ears, put your feet 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.

2. Riding a bike in the air

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 step 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 for 2 seconds, and then slowly return to the starting position.

3, fitness ball abdominal roll

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.

Step 4 lift your legs and tuck in your abdomen

Lie on your back with your lower back close to the ground. Put your hands on your head and open your arms. Legs are raised at 90 degrees to the upper body, legs are crossed, and knees are slightly flexed. 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.

5. Sit-ups

Lie on your back on the mat, with your knees bent about 90 degrees, your feet flat on the ground, your feet shoulder-width apart, your back close to the ground, and your hands on your chest or ears. Use abdominal muscle contraction to lift the upper body and repeat the action.

A good way for girls to practice abdominal muscles

1, plate support is a good way for girls to exercise their abdominal muscles. The elbows are bent and supported on the ground, the shoulders and elbows are perpendicular to the ground, the feet are on the ground, and the body is off the ground.

Keep your head, shoulders, back, hips and legs on the same plane. At first, do 3 to 5 groups a day, and each group can do it for 20-30 seconds.

2, standing, holding the rope with both hands, hands straight, bending to the left and right to do stretching exercise for 30 minutes, can exercise the abdominal muscles on the left and right sides of the waist.

3. Lie flat on the other side and swing your hands and feet backwards at the same time. It's better to exercise the abdominal muscles of the lower abdomen for 20 minutes, then lie down and do some sit-ups to relax.

A good way for boys to practice abdominal muscles

In addition to several common good ways to exercise abdominal muscles mentioned above, boys can also practice abdominal muscles in the following ways.

1, lift your legs and abdomen. Lie flat on your upper body, straighten your legs as high as possible, lift your lower back off the ground for 2 seconds, and then slowly put it down.

2. Twist your waist. Holding the handle with one hand or pulling a certain weight, doing waist twisting or turning exercises in various postures can exercise the external oblique muscles and waist muscles.

3. lateral bending. Stand with your legs apart, raise your arms horizontally, bend your upper body forward, touch your right foot with your left finger, and naturally raise your right arm. You can't bend your legs and arms, inhale and then recover. Do it eight times in a row

4. Sit-ups on the bench. Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.