Before you practice your abdominal muscles, you need to know which muscles you are practicing.

As can be seen from the above figure, abdominal muscles can be divided into rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. What we generally call "eight-pack abdominal muscles" refers to the rectus abdominis, while the oblique muscles outside the abdomen and the oblique muscles inside the abdomen form a "mermaid line" that we often say. Transverse abdominis is a deep abdominal muscle, which is covered by oblique abdominis and rectus abdominis.

Muscles in different parts need to be practiced in different ways. Of course, they can be done at home. Let's teach you how to do it ~

Training method of rectus abdominis;

First of all, let's take a look at the training method of rectus abdominis that everyone is most concerned about. The rectus abdominis is divided into upper and lower parts.

Abdominal tuck and sit-ups are both training the upper part of rectus abdominis, which is basically the upper four muscles ~

Exercise the next four muscles of rectus abdominis, just like scissor legs, supine leg lifts and abdominal roll kicks.

Whether rectus abdominis is divided into six blocks or eight blocks varies from person to person, which is determined by innate genes, and there is no more powerful statement. You can start from both ends of the V, swing your legs on your back, lean on the V, and exercise the whole rectus abdominis.

Training method of external abdominal oblique muscle;

The training method of "mermaid line" extraabdominal oblique muscle is unfamiliar and neglected by many fitness beginners. In fact, there are many ways to practice the external oblique muscle, so you can choose your favorite to practice.

Training method of transverse abdominal muscle;

Transverse abdominis muscle is often neglected because it is covered by rectus abdominis muscle and oblique abdominis muscle. In fact, transverse abdominis muscle is very helpful for maintaining body balance, increasing waist and abdomen strength and tightening the lower abdomen. An effective way to exercise the transverse abdominal muscles is the familiar flat support.

What about the above actions? As long as you have a yoga mat, you can do it at home. Do 3 groups for each movement, 20 times for each group, and exercise abdominal muscles at least once a week. It takes a long time to have an effect. Of course, don't forget to lose fat. If there is a layer of fat on the abdominal muscles, it won't be obvious anyway ~

I have talked about the problem of exercising abdominal muscles many times before. Abdominal muscles are mainly composed of rectus abdominis, oblique abdominis and transverse abdominis. Abdominal muscles are small muscle groups, and you don't need to invest a lot of strength to train. You can practice without going to the gym and equipment. As long as the method is correct and you insist on doing exercises as required, you can get what you want!

Without equipment, it is to train abdominal muscles by hand. The main method is to lie on the mat and rely on the waist and abdomen of the body to squeeze, twist and contract to stimulate the muscles. Further improvement can also be hung on the horizontal bar or supported on the parallel bars with both hands, and the abdominal muscles can be strengthened by the self-weight of the lower limbs for leg retraction training. Here I'll introduce the action of adapting to office workers (see animation):

1. Abdominal rolling exercise: mainly practicing rectus abdominis.

Abdominal tumbling exercise

2. Bend your knees and roll your abdomen: mainly practice rectus abdominis, which has an effect on the endurance of lower abdominal muscles.

Bend your knees and tuck in your abdomen.

3. supine leg lifting: mainly practicing rectus abdominis, which is more stimulating to the upper abdominal muscles.

Lift your legs.

4. Sit up and lift your legs: strengthen the explosive force of rectus abdominis, but it has a burden on the lower back.

Lie on your back and lift your legs.

5. Sitting posture, belly rolling and leg stretching: strengthen the endurance of rectus abdominis.

Sit with your stomach curled up and stretch your legs.

6. Sit around and twist your waist: You can exercise the abdominal oblique muscles.

Sit and twist your waist.

7. Alternate leg rolling on your back: You can exercise both rectus abdominis and oblique abdominis at the same time.

Sit on your back and tuck your legs alternately.

8. Roll: Exercise rectus abdominis and oblique abdominis.

Side belly

9. Side elbow support and leg extension: mainly exercise transverse abdominis.

Side elbow support and leg contraction

10. Suspension leg adduction: With the help of horizontal bars, beams and door frames, the rectus abdominis and transverse abdominis muscles can be strengthened.

Suspension leg retraction

1 1. Support leg adduction: Using parallel bars or something similar to parallel bars to support leg adduction can also further strengthen abdominal muscles.

Support leg retraction

There are several kinds: first, buy a quiet abdominal muscle wheel and come several times when you are free, especially on public holidays, and be alone in the office when you are not busy. The second is to put a dumbbell in the office, twist the waist back and forth with both hands, and practice the mermaid line vest line. The third is to use two chairs, hold them up with both hands, and cross your legs to practice belly rolling. The fourth is to hold the sofa with both hands, crawl and push it by the abdomen, and put a slider on the foot. Finally, I was too lazy to buy a yoga mat and secretly took time to practice belly rolling. There is always a way for you!

Sorry, the body has more than 600 muscles. Why are you only obsessed with abdominal muscles?

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For fitness beginners, I really love abdominal muscles.

Our bodies are a whole, just like cars. The tires are beautiful, and the engine, chassis and transmission are all poor. How can it be a good car?

There is a saying that thin abdominal muscles are worthless.

As long as the body fat is low enough, you can always see the abdominal muscles.

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Baidu can do it by itself on the method of practicing abdominal muscles by self-weight.

I still have to spit out my love for abdominal muscles.

Hey. The road of fitness science popularization has a long way to go.

The main problem of the analysis problem is to make the abdominal muscles appear, so that not only the abdominal muscles should be exercised, but also the fat should be reduced. There is no local fat reduction in fat reduction. Therefore, if the topic is a job that requires sitting and working every day, it is really not easy to develop abdominal muscles. This question needs to be done from three aspects. First, the training of abdominal muscles can refer to other answers. The second is diet control, which is the most critical, low in salt and oil, reducing excess calorie intake. The third is to improve your daily metabolism, usually take a walk every half hour, do more housework at home, and go running when you have time. Stick to it and it will be effective!

The first is the practice of sit-ups, which we all know. At first, we did two groups every morning. Novices in each group 15, healthy, 20 in each group. If you persist for half a year, you can do three groups every morning. The interval between each group is generally 1 to 2 minutes.

You can practice belly rolling at home.