Lie flat on a healthy web, hook your feet on the front tube, put your hands behind your head and do sit-ups to exercise your abdominal muscles.

Sit-ups (mainly exercise six-pack abdominal muscles and quickly consume abdominal fat)

Back contraction exercise (mainly exercises muscles related to the back and is also the main method to relieve lumbar muscle strain)

Lie on your back and lift your legs (mainly to exercise abdominal and thigh muscles)

Seven ways to practice abdominal muscles:

Lateral buckling of load-bearing body

The feet are slightly wider than the shoulders, the barbell is placed on the back shoulder of the neck (the barbell piece should be locked to avoid slipping off), and the barbell piece is supported by both hands. The upper body bends to one side first, then returns to the upright position, and then bends to the other side, each time until it can't bend any more. Inhale when bending, and exhale when restoring straightness. When bending down, the movements should be steady, the legs should be straight, and hunchback is not allowed. This idea should focus on the external oblique muscle and the internal oblique muscle.

Bearing rotary joint

The feet are slightly wider than the shoulders, the barbell is placed on the back shoulder of the neck, the barbell piece is held in both hands, the eyes look forward, the chest is lifted and the abdomen is closed. Turn the upper body to one side first, then return to the starting position, then turn to the other side, until you can't turn any more at a time. Inhale when you turn around and exhale when you turn back. Matters needing attention are the same as the side bending of the loaded body.

sit-up

Lie on your back with your feet hooked on your belt or pressed by your partner. Use the strength of rectus abdominis to bend down and sit up, touch your toes with both hands, stop for a while, then use the strength of rectus abdominis to control your upper body, slowly lean back and relax after lying flat. Then do it again. Inhale when sitting up, exhale before lying flat, then inhale immediately and exhale after lying flat. The train of thought focuses on rectus abdominis on both sides of the midline of the anterior abdominal wall.

People with poor abdominal muscle strength may not be able to complete the above actions at first, but they can support them with their hands when sitting up. When you can easily sit up 10 times according to the above requirements, you can hold the back of your head with your fingers crossed, or even hold the barbell piece on your chest with your hands to do the action. It should be noted that when you stand upside down, your chin should be close to your chest, and you should hold your chest out and abdomen in order to keep your muscles tense. Don't relax until your body is completely down. You can also lie on the inclined plate with your head down and your feet high.

Lift your legs.

Lie on your back, keep your legs straight and close together, raise your straight legs at right angles to your upper body, stop for a while, and then use rectus abdominis to control your legs to fall slowly. Inhale when lifting legs, exhale when lowering legs, and focus on rectus abdominis.

Lie on your back at right angles.

Lie on your back, bend over and sit up, lift your legs at the same time, and put your upper body and legs together at the same time. After the hand touches the toe, the upper body and legs fall at the same time. Inhale when closing, exhale when falling, and focus on rectus abdominis. You can walk faster.

Leg lift

Hold the horizontal bar with both hands, straighten your arms and hang your body. Lift your legs straight and close together, at right angles to the upper body, pause, and do it again after lowering your straight legs. Inhale when lifting the leg, exhale when lowering it, and focus on the rectus abdominis.

sit-up

The action is basically the same as sit-ups, except that the upper body turns to one side during sit-ups. Practice one side first and then the other. When practicing, the mind should focus on the external oblique muscle and the internal oblique muscle.