Friends who have had experience in exercising abdominal muscles know that the muscles in the upper abdomen are easier to exercise, while the muscles in the lower abdomen are just the opposite. Even some friends exercise their lower abdomen crazily, but they can't get a big effect. How did these things happen?
Some friends may have four abdominal muscles in the upper abdomen, while the lower abdomen is flat, which may be caused by the unclear muscular interval of the lower abdomen, and this problem is mostly caused by heredity. Although the training is hard, I can only see the outline of the upper abdomen.
Then, if it is not a genetic problem, it may be a training problem, that is, the choice of action. You should know that the abdomen is composed of several parts, and the lower abdomen is the most difficult to practice. This part needs some more targeted actions to stimulate.
Therefore, if you want to break through four blocks and reach more blocks, you must learn the action with such effect, and the most common action is the leg lift. This type of exercise can cause strong stimulation to our lower abdomen and strengthen this part.
Then three leg lifts. Their action forms are different, but their purpose is the same, which is to stimulate the muscles of the lower abdomen, so you can choose one or more that suit you or like better and add them to your menu.
Action 1: Lift the leg on the horizontal bar.
This is the strongest and most difficult leg lift, and the effect is also one of the best. We only need a horizontal bar to strongly stimulate the lower abdomen.
The specific way is to hang yourself on the horizontal bar first. If you can't do this, you won't be able to complete the next action, so you should practice your ability to hang up first, and then try to lift your legs together. Keep your abdomen tight all the time.
In addition to simple lifting, we can also add lateral lifting. If you lift your legs to both sides, you can stimulate the abdominal muscles on both sides well, and you can alternate between vertical and lateral lifting, which can improve the difficulty of the movement.
Action 2: Lift your legs with equipment.
We can also use some equipment to help us complete leg lifts. If your gym has similar equipment, it can also achieve good results.
Leg lifts with equipment do not need to be hung on the horizontal bar, which is a good choice for some novices. If you use your own arms to support the weight of your body, I believe most people can do it. After supporting your body, you can lift your legs together and bend them properly.
Action 3: Lift your legs on the stool surface.
If you really can't find the above two instruments, you can use the bench that can be seen everywhere to complete the leg lifting action, which may be slightly worse than the above.
The specific method is to lie flat on the bench, grasp the edge of the bench on both sides of the head with both hands, and then raise your legs together to the maximum extent, and then you can add the lifting action to increase the stimulation to the core muscles.