Exercise abdominal muscles in the gym. way
Method 1: Step on a bike.
Specifically, lie on your back on the floor, put your hands behind your head and fold your knees to your chest. Lift your shoulder blades off the ground, but don't pull your neck. Then straighten your left leg at a 45-degree angle to the ground. At the same time, twist the upper body to the right so that the left elbow is close to the right knee. Finally, change the right leg immediately after returning to the original posture, so that the right elbow is close to the left knee. The whole process needs to take turns from left to right, just like riding a bicycle. It is appropriate to do 12- 16 times.
Method 2: general chair fitness method
You can also use fitness equipment, ordinary chairs, to exercise abdominal muscles, second only to riding a bike, and often put them in health clubs. Specifically, first stand on the chair, grab the handle to fix the upper body, then press the mat hard on the back, tuck in the abdomen, lift the legs, bend the knees to the chest, pay attention not to bend the back, breathe evenly, and finally slowly put it down and restore the original posture, and do 12- 16 times.
Method 3: Fitness Ball Muscle Enhancement Method
Fitness balls are also very effective in strengthening abdominal muscles, and sitting and bending can be the third choice. Specifically, first lie on your back on the fitness ball, put the ball on your middle/lower back, cross your arms on your chest, or cross your hands on your head, then shrink your abdomen, push your upper body off the ball and keep the ball still and not rolling. Finally, put down the upper back and stretch the abdominal muscles again 12- 16 times.
Method 4: Vertical leg movement
The fourth effective fitness method is standing leg exercise, which can exercise abdominal muscles. Specifically, first lie on your back on the floor, with your legs straight up and knees crossed, then tuck in your abdomen and lift your shoulder blades off the ground, feeling as if you want to move your chest to your feet. Finally, keep your legs in a fixed posture, imagine the feeling of abdominal compression on the spine, then put down your legs and lift them again. You can do 12- 16 times.