Let's compare five kinds of abdominal exercises and see which one can effectively strengthen rectus abdominis.
Abdominal roll of fitness ball
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Traditional belly roll
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
Reverse abdominal roll
Lie on your back, then press your lower back to the ground, put your hands on your sides, raise your legs at 90 degrees with your upper body, cross your legs and slightly bend your knees, then tighten your abdominal muscles, exhale and lift your hips, keep your lower back off the ground for 2 seconds, and then return to your original position.
You don't have to go to the gym to exercise. In fact, as long as you have a sense of fitness, you can exercise anytime and anywhere in your daily life, such as watering flowers, lifting books, abdomen, climbing stairs and mopping the floor.
Lift your legs and tuck in your abdomen.
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
Air boarding
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
Pedaling in the air is the most effective way to exercise abdominal muscles, followed by leg lifting and belly rolling, and the third is fitness ball. When training requires the continuous stability of abdominal muscles and body rotation, abdominal muscles will produce the greatest activity.
Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll.
You don't have to go to the gym to exercise. In fact, as long as you have a sense of fitness, you can exercise anytime and anywhere in your daily life, such as watering flowers, lifting books, abdomen, climbing stairs and mopping the floor. In fact, in order to achieve the best results, it is recommended to try to do various kinds of exercises regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles. Finally, remember to stretch your muscles after exercise.
Conclusion:
A good figure is inseparable from abdominal muscles, and having abdominal muscles requires you to carry out scientific exercise to have it. The above has introduced five ways to exercise abdominal muscles, hoping to help some friends who don't have suitable methods, and I hope you can all have strong abdominal muscles.