A complete book of abdominal exercises (1) rectus abdominis.

1, upper abdomen (rectus abdominis)

(1) Sit-ups: The movement range is too large, and the upper abdomen exercise effect is not as good as that of rolling abdomen, which is easy to hurt the back and spine.

(2) Abdominal roll: It is safer and more effective to exercise the upper abdomen.

2. Lower abdomen (lower part of rectus abdominis)

(1) supine leg lifting: For people with weak upper limb strength, leg lifting is easier to control on the flat plate.

(2) Leg hanging and leg lifting: Compared with supine leg lifting, it requires certain arm and shoulder strength to maintain the necessary stability of the body and exercise to the lower abdomen.

(3) Roman chair leg lift: it is a relatively stable leg lift. For people with insufficient strength in arms and shoulders, it is an effective way to exercise the lower abdomen.

(4) Vertical leg lifting: This action is mainly aimed at the lower abdomen. Legs are always raised and lowered in a vertical position.

(2) External oblique muscle (including internal oblique muscle)

(1) Lateral abdominal roll: Lateral abdominal roll is undoubtedly a good choice for exercising the external oblique muscle. Although there are various types of lateral abdomen, the movements and effects are basically similar.

(2) Abdominal torsion: it is also the most extensive method to exercise the abdominal external oblique muscle.

(3) Weight-bearing rotation: It is an effective way to exercise the extraabdominal oblique muscle, which can be completed by a simple barbell.

(4) Weight-bearing lateral flexion: It is also an effective way to exercise the abdominal external oblique muscles, which can be completed by simple barbell dumbbells.

(3) Abdominal muscle synthesis: including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis.

(1) Sit-ups, starting from both ends: suitable for fitness enthusiasts who have a certain foundation in abdominal exercises. This action can further improve the strength and endurance of the abdomen and is the best comprehensive exercise method for abdominal muscles.