How to exercise abdominal muscles? Many boys dream that they can have a proud figure, so they all want to build a perfect figure through exercise, and muscle gain is one of them. So everyone knows how to exercise abdominal muscles. Let me share with you the method of exercising abdominal muscles!

How to exercise abdominal muscles 1 action 1, sit-ups

Sit-ups have been controversial in recent years, and some people even say, "Can't you practice abdominal muscles?" Because your sit-ups are taught by the physical education teacher, this statement not only makes the physical education teacher lie down, but also moves from one extreme to the other, which is very exaggerated. Correct sit-ups (don't pull your head, don't hunch your back, don't lift too high) are still effective abdominal exercises. Lie on your back on the mat, bend your knees, put your feet flat on the mat, cross your hands on your chest or ears, and be careful not to pull your head. Find someone to press your feet, or put your feet under heavy objects. When lifting, your lower back and shoulder blades leave the pad surface at the same time, keep your back straight (don't bow your back), lift it to about 45 degrees with the ground, and then slowly fall. Say it again.

This action may be quite easy for you, and you can continue to push the difficulty. Find an inclined bench or do weight-bearing exercise. Put your weight on your chest during weight-bearing exercise and keep gaining weight.

Action 2, roll your belly

On the supine cushion, put your arms on your chest or put your hands on your ears (not behind your head) and bend your knees. The trunk rises slowly, relying entirely on the abdominal muscles, and the trunk is about 30 degrees off the ground.

The key point of this action is that the whole back is not completely off the ground, because completely off the ground will cause the tension of back muscles and the increase of waist pressure, and increasing the range of action will not make the six abdominal muscles develop faster.

The most important part of the belly roll is that the abdominal muscles contract at the beginning, the shoulders leave the pad surface, exhale when going up, and inhale when going down. At this time, the shoulders are off the ground.

Keep it at the top of the abdominal roll for 2 seconds, and then contract the abdominal muscles more vigorously (professionals call it peak contraction). Then inhale, slowly lower the trunk and control it until the scapula touches the ground slightly, but don't let the abdominal muscles relax completely.

Action 3, supine leg lift

Lie on your back on the mat, straighten your legs, put your hands on your sides, keep your legs up (don't bend your knees) until they are close to 90 degrees with your torso, and then slowly lower your legs. Don't let your legs touch the ground when repeating, and always keep your muscles tense.

It is also said that supine leg lifting is not the best training action to exercise abdominal muscles. To exercise the lower abdominal muscles, it is important to lift the hips rather than the legs, and for practitioners of low back pain, this action may aggravate low back pain. So it is important to choose actions according to different people.

Action 4, lie on your back at both ends.

Lie on your back on a flat surface with your hands at your sides to keep your balance. At the height of the movement, lift your knees and torso at the same time. Bend your legs naturally, put your hands close to your ankles, and then slowly fall down. This movement is relatively difficult, but when you are proficient, it can be used as a common exercise movement.

Reduce slowly, don't use gravity to fall. Let your hands and feet slowly return to the ground. When you are proficient, you can put a heavy object between your feet, such as a solid ball or a small dumbbell.

Action 5, dynamic plate support

Lie on the ground and support the ground with elbows, forearms and toes. Move your hips up as slowly as possible. At this time, your body is like a mountain, and your hips are at the highest peak. Then the hips slowly fall back to the starting position. Be careful not to relax your hips when you fall. This action can train the deep abdominal muscles more effectively.

How to exercise two movements of abdominal muscles 1, plate support

Lying prone on the ground, supporting the ground with elbows, forearms and toes, the body looks in a straight line, which is also commonly known as flat support, which can exercise the core muscles of the body (including abdominal muscles). Try to keep this posture for a long time with standard movements.

Beginners should keep it for at least 45 seconds, and experienced ones can keep it still for more than 2 minutes. There is no need to keep it for too long. If you can persist for 2 minutes, then it is necessary to increase the difficulty of movement (lifting one foot or upper limb), rather than simply extending the time of static training.

Action 2, the bicycle rolls up.

You may think that the internal and external oblique muscle (the muscle next to the six-pack abdominal muscles) is not an important muscle in exercise, but it always plays a role in exercise. There are many kinds of internal and external oblique muscles on both sides of abdomen. Exercise methods can exercise the internal and external oblique muscles, including trunk rotation, rotation when doing sit-ups, ipsilateral flexion, rotation with solid balls in both hands and training with rotating equipment in the gym. Note that many beginners' medial and lateral oblique muscles are weaker than rectus abdominis, so don't neglect the training of medial and lateral oblique muscles.

When doing a bicycle belly roll, the legs alternately flex and stretch in the air, and at the same time, the trunk rotates and rolls, that is, the left knee faces the right shoulder and the right knee faces the left shoulder.

Action 3, Swiss ball rolls up.

You can do a lot of abdominal rolling training with a Swiss ball. Exercise in the unstable state of the ball will improve the balance ability of the body, and at the same time mobilize more abdominal muscles to participate, which will make the training more interesting.

Action 4, abdominal muscle wheel movement

Hold the handle of the abdominal muscle wheel with both hands and land on your knees. Stretch your arms and slowly push your abdominal muscles away from your body. Try to fall, but you can't touch the ground. The farther forward, the better the stimulation effect on abdominal muscles. If you want to increase the difficulty of action, you can choose standing posture for training.

Action 5. Pull-ups (hands behind)

Pull-ups seem to have nothing to do with abdominal muscles, but when doing pull-ups, you will be surprised to find that many muscles around your abdomen are working. If the strength is not enough, you can choose a shorter horizontal bar, let your feet land, and use your ankles to assist pull-ups