Perfect abdominal muscle exercise These movements are mainly to exercise the upper and lower abdomen. Lie on the sloping bench with your calves off the bench. Bend your hands back and grab the sides of the bench. Lift your knees as high as possible. At the same time, pull up the hips and thighs to leave the stool surface. When the body is curled up, stop and press the abdominal muscles hard. Then slowly lower your legs. Don't touch the ground with your feet during the process. Lie on the ground, make a fist with both hands and put it beside the temple on the side of your head. Bend your knees and put your feet flat on the ground. According to your muscle softness, pull your knees as far as possible to the floors on both sides until you are in a frog leg bending posture. Use the upper abdomen to drive the body up, not the shoulders. Keep your eyes on the ceiling, don't move your head forward and try to keep your neck stable. Keep your legs stable during abdominal muscle contraction. ● This exercise mainly exercises the upper abdomen. ● Keep your shoulders as straight as possible from the ground, but keep your waist close to the ground. ● Just lift your shoulders. ● Keep your upper body stable and don't look up to your knees. Sitting on the bench, holding the edge of the bench with both hands, the upper body leans back slightly, the feet are off the ground, the knees remain bent, the thighs are lifted to the abdomen, and the upper body and lower body form a V-shape. ● Be careful not to lean forward. ● Don't put your feet on the ground. Hold the handles on both sides with both hands and support your body with your forearms. Keep your legs straight after stabilizing your body. Try to raise your legs until they are at 90 degrees to your body or at the highest position, pause and count twice, then slowly lower your legs. The back must be close to the backrest, and the lower abdomen should be used to lift the legs, not the thigh muscles. ● This action mainly practices the lower abdomen. ● Keep your posture unchanged before lowering your legs and count it twice. ● Keep your upper body stable and don't lean forward. Lie on a sloping bench with your hands next to your temples. Lift your upper body, bend your feet and fix your ankles in a fixed position. Twist your right elbow to your left knee. When repeating the action, twist the left elbow to the right knee. Whenever the upper body is lifted to the highest position, you should feel the abdominal muscles tighten. ● This action is mainly for the upper abdomen. When lifting your body, twist your elbow to one knee. ● Keep the lower body stable and don't use force on your feet. ● Don't put your head in your hands. Hold the handles on both sides with both hands and support your body with your forearms. Keep your legs straight after stabilizing your body. First lift your left leg to your chest, and your knee joint is 90 degrees. Then slowly lower your legs, then raise your right foot and take turns doing it. The back must be close to the back of the stool. Lift your legs with your lower abdomen and use your thigh muscles. ● This action can not only exercise the lower abdomen but also strengthen the ribs. When the foot is lifted to the highest position, pause and bend the abdominal muscles. This helps to reduce the chance of body swinging. ● If you wrap the palm and the bar with a power belt, you can hold the bar more firmly and avoid falling. ● Keep your upper body stable and don't lean forward. Lie on a sloping bench with your hands straight on your knees. Lift your upper body with abdominal muscles, hold it for 2-3 seconds, and then lie down. ● This action exercises the upper abdomen. ● When lifting your body, pay attention to the fact that your lower back should lean against the inclined plate, and your head should not be lifted in the direction of your knees. The secret of perfect abdominal muscles ● When rolling abdominal muscles, the feet should be fixed. ● Don't move up and down quickly. ● It is not good to do too much. The key to exercising abdominal muscles is "quality is not weight". ● Many people misuse the relative muscles of the waist, shoulders or neck when doing the above actions. For example, if you want to practice your lower abdomen, you should try to relax the muscles in your lower back. ● When practicing, you must use the trained muscles to exert strength and avoid using other muscles to provide strength. For example, when we do leg lifts to exercise the lower abdomen, we must first tighten the muscles of the lower abdomen, and then use this group of muscles to drive our legs to lift. As for practicing the upper abdomen, you must use the upper abdominal muscles to drive your body up.