The exercise method of abdominal muscles is 0 1 belly rolling.
Abdominal contraction can practice abdominal muscles more effectively than sit-ups. Its action is to lie flat on the ground, with knees bent 90 degrees and feet flat on the ground. Put your hands behind your ears and press your abdomen hard to keep your shoulders off the ground, but you need to keep your waist fixed and your lower back always close to the ground. After a certain period of exercise, if you want to increase the difficulty, you can lift your legs and roll your abdomen, that is, lift your legs so that your thighs are vertical to the ground and your calves are parallel to the ground. Other requirements are as above.
02 suspended vertical leg lifting
This action needs a horizontal bar. The main point of action is to hold the horizontal bar with both hands, and the body naturally droops. Put your legs together, raise your legs to the level by abdominal strength, and then put them down. In the process of leg rising and falling, the speed must be controlled by abdominal strength. The slower the better. The process of abdominal force in the process of feeling. And in this process, the body should not shake, the back should be kept straight, and the upper body should always be suspended.
03 fitness ball dumbbell bird
This action is similar to the flat dumbbell flying bird, except that you need to put your back on the fitness ball and take a dumbbell in each hand to do the flying bird action. The flat bird's attention is mainly focused on the chest, but when doing this action, it needs to focus on the abdomen and control the balance of the body through the role of the abdomen. Therefore, when doing this action, it is best to hold the dumbbell in both hands with moderate weight and always keep the abdomen tight.
04 Russian twist
Lie flat on the ground with your legs bent, your feet on the ground and your back flat. Keep the lower body still, lift the upper body, let the upper body and thighs form a V-shape, and put your arms straight on your chest. Focus on the waist and abdomen, contract the waist and abdomen, and twist your body left and right until your arms are parallel to the ground. If you want to increase the difficulty, you can hold dumbbells with both hands or lift your legs, but always keep your back straight during the rotation.
05 plate bracket
Flat plate support can directly exercise abdominal muscles, and its action essentials are as follows: take push-up posture as the starting posture, feet apart, shoulder width apart, head straight, and in a straight line with the body (elbow joint and shoulder joint should be perpendicular to the body). Bend the forearm so that the elbow is close to the ground, and the support point is directly below the shoulder. In the process of support, the muscles of the whole body are tight, the lower abdomen is tightened, the back is straight, and attention is focused on the abdomen to feel the abdominal strength.
06 straight leg lift
Lie flat on the ground, palms down, legs together, lift your legs to form a vertical posture, while keeping your hips still and your upper body close to the ground. When the legs are lowered, the abdomen exerts force to control the speed of lowering. The slower the better, and the legs can't be placed directly on the ground. They should keep a certain distance from the ground and be lifted after a period of time, and the lifting speed should not be too fast. During the process, don't bend your legs and focus on your abdomen.
07 abdominal exercises
This action is a comprehensive action, which needs the help of abdominal chakras. When preparing, kneel on the ground, hold the abdominal wheel with both hands and put it in front of your body. At the beginning, hold the abdominal wheel with both hands and roll forward, and the body gradually extends outward. Go as far as you can and come back slowly. In this process, the action should be as slow as possible and roll as much as possible, so that the body can be fully stretched, which is more obvious for exercising abdominal muscles.
Roll up both ends.
Lie flat on the floor, relax your legs together, and put your hands straight behind your head. When sitting up, raise your hands with your body and legs. Take the hips as the axis, and the upper and lower bodies should move closer to the middle. The closer you are, the better. Then slowly put it down and restore it to its original state. After a short pause, lift it again. In this process, we mainly rely on the strength of the abdomen, and the movements of lifting and lowering should be kept at a slow speed.