Abdominal contraction exercise
Lie flat on the ground (you can use/don't use cushions according to your own habits), put your hands on your chest or gently put them next to your temples (be careful not to put your hands behind your head to avoid hurting your cervical spine), and bend your knees. When you are ready, start pulling your shoulders to your knees with your abdominal muscles.
Please remember not to lift the whole back off the ground, which will cause back muscle strain. Besides, it won't help you build six-pack ABS faster.
The most important thing about belly rolling is the initial contraction of the abdomen when you lift your shoulders off the ground. When your shoulders leave the ground, start to exhale, but don't rush to exhale completely. When your shoulders leave the ground, you should still take a deep breath.
When rising to the highest position, stay for about 1 s and exhale completely. Then lie down slowly, then inhale through your nose until your shoulder blades land. Be careful not to hit your head on the ground.
sit-up
Lie flat on the ground, with your feet on the ground, your knees bent and your hands crossed on your chest. You can let others hold your feet steady, or put heavy objects on your feet. When you are ready, start doing sit-ups and lift your back and lower shoulder blades off the ground. Keep your back straight (don't bend over) during this process. Then you can return to your original lying position. Repeat the above process to continue the practice.
When you can easily cope with sit-ups (for example, you can easily complete multiple groups of exercises), you can appropriately increase the difficulty. You can do sit-ups on a tilted chair or do weight-bearing exercises. For example, you can hold a heavy object on your chest before doing sit-ups. With your own progress, you can constantly increase the burden.
Leg lifting exercise
Lie flat on the ground with your legs flat and your hands at your sides. When you are ready, lift your legs (be careful not to bend your knees) until (or close to) 90 degrees. Then put down your legs and repeat the above process, being careful not to touch the ground.
If you want to challenge the difficulty, you can also use parallel bars and other equipment to support your body with your hands and your legs volley, and then do the following exercises.
Primary, the knees are lifted to the chest, the knees are kept bent, and the calves are kept under the thighs.
Intermediate, lift your legs to a horizontal position and keep them straight. This action helps to tighten the muscles below the abdomen.
Advanced, if you are a fitness expert, you can also try to lift your legs between your legs with a fitness ball. In addition, when doing pull-ups, you can also use instruments such as horizontal bar to keep your legs straight and keep your front level.
Folding sit-ups
Lie flat on the ground with your hands on your sides to keep balance. When you get used to this sport, you can let go of your hands. At the same time, lift your knees and torso until your knees and face move to an imaginary boundary, which should be set above your pelvis. Standard posture should allow your lips to touch your knees. Legs should be together naturally, feet should be close to hips, and folding stool who has folded should hesitate. Then, you can resume your prone position and repeat the above process.
Lift your hips
First of all, you should pose as push-ups, but you should support yourself on the ground with your elbows and forearms. After the elbows and forearms are stable, the hips are raised as high as possible, and the body will gradually arch into a mountain shape, and the hips are the highest point of the mountain. After that, you can put down your hips and return to your previous posture, but be careful not to let your back fall below your hips.
Static support (also known as plane support)
First pose as push-ups, but support on the ground with elbows and forearms to keep your body level. This action is also called flat support, which can effectively exercise our body core (including abdominal muscles) and better maintain our posture. Stay in this position as long as possible.
Beginners should try to stick to static support for more than 45 seconds. Abdominal exercisers who exercise for a long time can usually keep this posture for more than 5 minutes.
We can also carry out lateral static support movement, keep our body posture and turn our body to the other side. At this time, we only need one hand to support on the ground, the other hand to point to the air, and one of our legs is on the supporting leg. Try to keep this position for a long time.
Exercise oblique muscles
In the initial stage, the oblique muscle is not the focus of training, but with the continuous progress, we will gradually pay attention to the position of the oblique muscle. Oblique muscle is the muscle on one side of our stomach. There are many ways to exercise the oblique muscles, such as twisting the trunk of the body to resist help. In the gym, there are many corresponding equipment that can help us exercise the oblique muscles. We can rotate our bodies while doing sit-ups, bend and stretch our sides, and use fitness balls to help us twist our sides. However, please note that many beginners tend to compare their oblique muscles with abdominal muscles (abdominal muscles are not commonly used in daily life, so they are not strong), which makes them relax the exercise of oblique muscles from the beginning.
Do bike sit-ups
When doing sit-ups, your feet are off the ground and each leg alternates in the air. Lift the left knee to the right shoulder, and then lift the right knee to the left shoulder.
pull-up
Pull-ups can effectively strengthen the muscles around the stomach and abdomen. Do five forehand and backhand pull-ups respectively. This exercise can strengthen the chest muscles and biceps.
In addition to the above actions, explore new exercise methods in daily life. Here are some feasible methods,
Exercise with the help of fitness balls. Using fitness balls for belly rolling can bring instability during exercise, increase exercise effect and improve body balance. There are many ways to exercise the core of the body. When you don't feel sick or are in a suitable situation, you should do as much relevant training as possible. You can bend forward from your hips and even bend your head to your knees.
Add more complex movements to carry out the core of the body. Doing so can exercise your whole torso more effectively. For example, you can combine push-ups with exercise, do push-ups on two dumbbells, and then lift dumbbells with both hands. In this process, you can see how difficult it is to keep balance. In short, be creative and add more interesting exercises to your daily exercise, and you will enjoy it.