Without excess fat, tight and stylish abdominal muscles are very desirable for fitness friends. In today's society, having chocolate-like abdominal muscles is one of the important criteria for testing male gods. We can often see many people lying on the mats in the gym doing a set of belly rolls and leg lifts. After a long time, we found that our abdominal muscles were not practiced, but were injured. Some people will find that when practicing abdominal muscles to lift legs, the roots of the thighs are particularly tight, and sometimes the thighs are sour before the abdominal muscles are exhausted. Others will entangle their lower back when they roll their bellies. Usually, people will look for ways to improve according to the symptoms, such as stretching the roots of their legs, which can't be improved, and relaxing the lower back muscles has no good effect.

If you want to practice your abdomen and improve your pain, you need to know more and find the real reason. And your abdominal muscles are the reason for this series. It will make your situation worse and bring a vicious circle. So why is this? As we all know, the spine is a very important structure of the whole body, and our body must rely on it to maintain stability. In order to ensure that our spine is not injured, the body will mobilize some muscle groups to play a protective role, such as our core strength. However, most of us are not strong in core strength, so we will borrow other muscle groups, such as the gluteal flexor on the front side of the thigh. So how can we reduce the strength of other muscle groups as much as possible and strengthen the core strength?

We're going to do belly rolls, but it's different from usual. We need to fix our ankles. You can choose to tie an elastic band around your ankle and then fix the elastic band on the post. Put your feet on the ground, put your hands on the front of your body, and roll up your upper body with your abdomen. At the same time, your hips and biceps femoris opposite to your hip flexors will contract, and your hip flexors will be relaxed.

Next, you can do it on the hanger or parallel bars. By locking the elbow joint and stretching your arms to support your body, you can contract your abdomen, then your pelvis leans back and your tailbone lifts your body to the ceiling. This action can effectively exercise our core strength without borrowing.

The next action also needs elastic belt, or you can use a gantry. Fix the handle of elastic belt or gantry at the level of your waist, and then pull the heavy object to turn your body in the opposite direction. The farther you stand, the greater the resistance and the greater the difficulty coefficient. The key point is to keep your feet firmly on the ground and don't shake your lower body. You can't do actions by inertia. Let your waist turn your body actively. This action can also exercise our abdominal muscles well.

The next step is to walk with a heavy load. This movement is mainly practiced to our core and erector spinae, and it can also exercise forearm strength and grip strength. When doing this action, we must pay attention to the stability of the core, otherwise once the core is not tightened, the spine will be easily injured. Keep your shoulders as level as possible. The greater the weight, the greater the challenge.

The last action is lateral support. There are too many ordinary flat supports, which has become very simple for you. Let's try this. Stimulating the core muscles from different angles can increase the difficulty by raising the legs. This action mainly involves the lateral abdomen and erector spinae. If you feel pain in your back, you can try this action.

When practicing abdominal muscles, I found that I had the kind of pain mentioned above, or I didn't feel anything when practicing abdominal muscles. It is recommended to try these actions that can strengthen your core strength without excessively oppressing other parts. As long as the core strength is strengthened, can the abdominal muscles with clear lines be far behind?