How to practice abdominal muscles with dumbbells at home? Dumbbells are fitness equipment that many people will use when exercising muscles, and using dumbbells to exercise abdominal muscles is also a fitness method that many people choose. Do you know how to practice abdominal muscles with dumbbells at home? Read this article to find out the answer.

How to practice abdominal muscles with dumbbells at home? 1 Russian twist

A, hands straight on the chest, each holding a dumbbell. Feet apart, slightly wider than shoulders.

B, quickly turn your body between your sides and keep your back straight.

2. Gravity uplift

A, lie on your back on the mat, put a dumbbell in front of your chin with your hands, bend your knees and put your feet flat.

B. Lift your shoulders forward away from the mat, with your lower back still on the mat. Pause for a few seconds at the highest point, and then slowly return to the starting position.

3. Push on your back

A, lying on his back on the mat, holding a dumbbell in each hand, has been raised to the chest. Bend your knees and put your feet flat.

B. Lift your shoulders forward off the mat and push them forward with one hand. Then slowly return to the starting position, then lift it up and push it with your other hand.

4. Gravity pull-ups

A, lie on your back on the mat, palms down on your sides, legs straight, feet with a dumbbell.

B, lift your legs to drive your hips off the mat. To the highest point, swing your legs to your sides. Then slowly return to the starting position, then lift it and swing to the other side.

5. heavy chopping

A. Hold dumbbells with your hands folded and your feet shoulder-width apart.

B, press the dumbbell down to the outside of the thigh, and keep your back straight during the process.

C. Turn the body and drive the dumbbell to the other side above the shoulder. The two sides alternate.

How to practice abdominal muscles with dumbbells at home? 2 1, dumbbell lateral flexion and extension

When using dumbbells to exercise abdominal muscles, the first action we usually consider is the lateral flexion and extension of dumbbells. This exercise requires us to stand upright first, and then spread our feet as far apart as possible. There is also the need for everyone to hold Zhu Yaling up with one hand during the training. In addition, our remaining hand needs to be placed on the waist, and then during the whole exercise, the body bends as much as possible, bends to the limit, stays for two or three seconds, and then returns to the original action.

2, pillow dumbbell supine

This action needs to prepare dumbbells and stools for exercise. Prepare the stool. In the future, we will put our feet on the stool and hold dumbbells in our hands. At this point, hold the same dumbbell with both hands, hold it at the dumbbell, and then put the dumbbell behind your forehead. Next, we must remember that the hips should not leave the ground during the movement, and we should use the strength of the abdomen to do abdominal rolling exercises so that the abdomen can be stimulated. When rotating, turn to the maximum extent and restore the action with the original trajectory. The movements are a bit complicated, but the exercise is very effective.

3. Dumbbell sitting posture twisting the waist and turning.

This action requires dumbbells and yoga mats. First sit on the yoga mat, then grab the dumbbell and bend your legs. Pay attention to the heel on the floor. After these actions, we can start to lean back. During the whole exercise, the back of the second half of our body will still lie on the mat. In addition, when we grasp the dumbbell with both hands, we need to lift it upward. It should be noted that when the arm is straight, we will find that the dumbbell can bend after reaching the chest position. When the trunk rotates, the hips are stable and rotate with the strength of the waist and abdomen.