At home, there are four movements that can help you develop your abdominal muscles effectively. First, lie on your back and lift your legs. Second, abdominal roll training. Third, climb the mountain in situ. First, lie on your back and lift your legs. The action of supine leg lifting is to exercise two muscles below the abdominal muscles, which is a bit difficult to do, because once the action is not standardized, it may lead to lumbar injury, which is not worth the candle. Pay attention to the strength of the waist and the position of the lumbar spine. When you do this, keep your lumbar spine on the ground all the time. In the process of getting up in the main position, let the abdominal muscles exert their strength instead of the thigh muscles, so that the abdominal muscles can be exercised.

Second, abdominal roll training. Abdominal roll training is the best, most convenient, most direct and most effective exercise to exercise abdominal muscles, which is different from sit-ups. But when you do it, you mainly exercise the upper muscles of the abdominal muscles, so you should focus on exercising the two muscles of the upper abdomen. Secondly, we should pay attention to keeping our heads still during exercise. Whether you sit up or sit down, don't shake, don't hold your head with your hands, and feel your life and abdominal strength with your heart. If you are not used to it at first, you can try it on a small scale and gradually increase the training volume.

Third, climb the mountain in situ. First of all, it is difficult to climb the mountain in situ, as long as you can lie down and move your legs. When we are doing it, we should try to push our back up, keep our sternum close and let our abdominal muscles contract as much as possible. Only when our abdominal muscles contract can we exercise our muscles better. Secondly, everyone is familiar with the movement of flat support. This action mainly exercises the deep abdominal muscles and transverse abdominal muscles. Although this action can't increase the thickness of abdominal muscles, it can reduce our waistline, which is a necessary action for many fitness experts. Therefore, when doing this action, we should pay attention to the waist not to collapse, so as not to cause the abdominal muscles to lengthen. The above mentioned movements, exercise for about an hour every day. Do five or six movements in each group and do 20 * * * groups. Repeat this for a month, and you will see that your abdominal muscles have improved significantly.