Method of exercising abdominal muscles

1, sit-ups

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.

2. Abdominal rolling exercises

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.

3. Physical core. take exercise

Knowing the function of abdominal muscles can better train perfect abdominal muscles. The full name of abdominal muscle is rectus abdominis. Among them, "rectus muscle" comes from Latin, which means "straight, exclusive and straight". Contrary to common sense, the main duty of abdominal muscles is to make us stand upright and stand firm with the back muscles, instead of bending over and stretching on the fitness ball. Therefore, the most effective abdominal exercises are those that can help us strengthen the core of the body and support our spine, including squats and hard pulls.

Step 4 lift your legs

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.

Step 5 fold 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.

Step 6 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.

7. Pull-ups

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.