But it's not that difficult to do abdominal muscle training, so today I'm going to tell you a few more effective abdominal exercises, which can help you burn fat efficiently in your future fitness.
In the process of training, you'd better prepare a timer, which can help you better control the time of each movement, and also help you feel the loss of time and make your fitness process less painful.
The first action is interactive rock climbing, which takes 20 seconds, but you need to do it with all your strength in these 20 seconds. This action requires that you first support your body with your arms, control the position of your shoulders directly above your wrists, and keep your abdomen. Then, bend your knees alternately and lift forward, similar to running, but when lifting, each foot needs to move slightly to the inside of your body, so that your knees are as close as possible to the elbow on the other side.
In the second movement, you need to support your body with your forearms and elbows, keep your abdomen, and try to tilt your ankles backwards, then control your knees to bend down without touching the floor. This action takes 20 seconds. During these 20 seconds, try to put your ankle back every time you restore support. At this time, you can also feel the expansion and contraction of your muscles.
Then all you have to do is roll backwards, which also takes 20 seconds. First you need to lie flat on the ground, then bend your knees with your legs, and then you need to lift your legs close to your body. In this action, your waist will completely leave the ground. Don't do this action very quickly, it should be standardized every time to help the muscles fully contract.
Many people are used to straightening their legs when doing this action, but in fact, when keeping their legs bent, the muscle contraction effect will be better than when straightening. If possible, this action can also be done on the bench press, because when you do it on the bench press, lowering your legs can lower your legs and the muscle contraction will be better.
The last action still needs you to hold your body with your arms first, and then lift the toe of one foot forward as far as possible from the side. After clicking on the ground, switch to the other foot and lift the ground forward. The higher the lifting distance, the better. Stay as close to your hands as possible, and keep your legs as straight as possible when lifting your legs.
This action will also improve your flexibility. What you need to pay attention to in this action is not to collapse when doing it, and at the same time, try to go forward and straighten your legs. If you feel that your flexibility is not good, you can also choose to kneel and lift your feet. This action also takes you 20 seconds.
These four movements are a group. In fact, you can find that they don't take up too much time, but if you do every movement carefully, its effect is still very good.
The difficulty of this set of movements is actually not high. You can choose to do many groups a day according to your own situation and stick to it every day. I believe you will have strong abdominal muscles.