Abdominal muscle exercise method, many people will do some appropriate exercise to ensure good health. This exercise can help us exercise well, and proper exercise can help us reduce stress. Some exercises are not suitable for everyone. Understand the method of abdominal muscle exercise and act quickly!

The method of abdominal muscle exercise is 1 1. Lift your legs and tuck in your abdomen.

Lie on your back with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Step 2 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 3 sit-ups

Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position. So continuous.

Step 4 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 stabilizing with elbows and forearms, try to raise your hips upward, and your body will gradually arch into the shape of a mountain, and your 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.

Step 5 board the plane in the air

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Step 6 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.

7. Reverse abdominal roll

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

Methods of abdominal muscle exercise 2 How do girls exercise abdominal muscles at home?

1, sit-ups

Sit-ups are a very common exercise, which has obvious training effect on abdominal muscles, but if your movements are not standardized, it will do great harm to your body. We should lie flat on the ground during training. We can put a soft quilt or yoga mat under it, keep our legs straight and knees together, and put our fists on both sides of our heads. When exerting strength, you should use the strength of abdominal muscles to drive the upper body. Remember to use your arms and lean against your neck, otherwise there will be great security risks.

2, supine leg lifts

I believe many friends have heard of this movement, which can exercise our abdominal and hip muscles. If you want to complete this movement training, you need to lie on your back and then lie flat on the ground, with your legs straight and close together, your hands naturally placed at your sides and your palms facing the floor. Keep your upper body close to the ground and lift your legs slightly. Hold for 2 seconds when you reach the highest point, and then slowly put it down. One group 10 times, and you can train 10 groups every day. If the physical fitness is relatively high, you can appropriately increase the amount of exercise.

3. Flat bracket

To exercise abdominal muscles, the most indispensable fitness action is plate support. It is a training action of core strength training, which mainly shapes the muscle lines of waist, abdomen and buttocks, makes our body lines more sexy, and is of great help to shape charming abdominal muscles. During the flat support training, lock your hands with your fingers, bend your hands, lie prone on the ground, straighten your legs together, support your weight with your elbows, hold your head up and abdomen, and keep your body in a straight line with your legs.