Abdominal contraction is an action of most abdominal muscles, which is simple and effective and suitable for beginners. Without the habit of regular exercise, rectus abdominis is is likely to be in a state of long-term elongation and weakening. When practicing, the abdominal strength is not enough, and it depends on other parts of the body to compensate. Bad habits can easily reduce the training effect. The action of abdominal contraction and bloodletting can be accomplished by contracting abdominal muscles and cutting off the back from the ground. If you can't master the contractility of abdominal muscles in a short time, you can try the following three actions instead of rolling your abdomen.

The head and feet are suspended, and the abdomen supports the waist close to the ground, keeping a static posture. Because the body stretches, the abdomen needs more strength to fully exercise the abdominal muscles. There are several essentials to master. The shoulders and upper back are off the ground, the chin is tightened, the arms and body are kept straight, and the abdomen is close to the ground to prevent the pelvis from leaning forward. In this action, the higher the hands and feet are lifted, the less the strength. You can adjust the height of your hands and feet at any time according to the strength of your abdomen. This action is called suspended body support.

The second action can be added with a rolling action. Nico's body was interrupted and rolled on the ground. Keep his arms and legs straight and off the ground during the tumbling. When doing this action, the movement of the spine is very small, which will not cause pressure on the spine and is safe. Functional training of waist and back muscles also helps to improve the coordination of the body. Call this action pausing scrolling.

In addition to strength, the stability of abdominal muscles is also important. Stability is the strongest aid in fitness training, which often gets twice the result with half the effort. When practicing this movement, let different parts of the body have different reactions, cooperate with each other and stabilize the body. In order to improve the stability and physical coordination of abdominal muscles, hands and feet should not touch the ground. Call this action a suspended swing.

Try different actions and methods according to each individual, and you can find the exercise method that suits you best. Trying different training methods during exercise is helpful to improve the exercise effect and achieve the goal of exercising abdominal muscles quickly.