Women exercise mostly to lose weight, while men exercise for better health and physique, but how to exercise muscles and abdominal muscles? This question is what many men want to know. Some men go to the gym for running every day in order to practice their muscles or abdominal muscles, and they will keep exercising for a long time. As long as you persist, you can see the effect. Here is a good way to exercise your muscles and abdominal muscles.

First, the fitness ball rolls up the abdomen.

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.

Second, the 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.

Third, anti-belly roll

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

Fourth, leg lifts and belly rolls.

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.

Five, 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.

How to exercise muscles and abdominal muscles? There are many ways to exercise into muscles and abdominal muscles. In addition to choosing a good exercise mode, patients should also pay attention to the time of exercise. The patient's own mentality is very important. Patients should know sports skills and various ways, protect their body parts during exercise, and prevent excessive exercise from being unbearable. During exercise, they should also pay attention to the adjustment of diet, which can help the body to enhance nutrition.