9 moves suitable for beginners to practice abdominal muscles. Beautiful and compact abdominal muscles should be what many people especially want to have. People with abdominal muscles always look particularly handsome. Abdominal muscles can also protect our pelvis and lumbar spine. Here are 9 exercises suitable for beginners to practice abdominal muscles. Let's exercise together.

Nine tricks suitable for beginners to practice abdominal muscles 1 1, supine belly roll.

Action essentials: Lie flat on the mat, bend your legs and step on the ground. You can use other people to fix your legs, bend your elbows with your arms, put your hands and fists on your ears respectively, and then take a deep breath. When exhaling, imagine standing up from the ground one by one with your spine and feeling the full strength of your abdominal muscles. Try to touch your elbow with your knee as much as possible. Make the abdomen roll up to the highest point, pause for two seconds, and exhale when the body falls. Fall on your shoulders, don't stick your head on the ground, get up again, and then practice again and again.

2. The Roman chair rolls sideways.

Action essentials: Lie on your side in a Romanesque chair with your legs fixed and dumbbells in one hand. Bend down to one side, about 45 degrees. Keep your arms perpendicular to the ground.

3. Sit with your legs closed.

Action essentials: sit on a flat bench, with legs slightly bent forward and calves parallel to the ground; Grasp the edge of the stool with both hands, and tilt up and down at an angle of 45 degrees with the ground, which is the starting position of the action; Bend your legs and curl up in the direction of your body. Your body will approach your knees at the same time, contract your abdominal muscles and exhale. Keep your legs retracted 1 sec, then slowly return to the starting position and inhale at the same time; The above is a complete action, repeat the action to the recommended number of times.

4, supine anti-abdominal roll.

Action essentials: Lift the pelvis, "roll" in the direction of the chest, control the rotation in the direction of the arrow (pelvic backward inclination), and try to push the navel as close as possible to your navel. Chest, the angle between your legs and your upper body is the same.

5, hanging legs.

Action essentials: when practicing, hold the horizontal bar straight, straighten your legs and bend your knees slightly. When practicing, bend your knees and lift your thighs to 90 degrees with the ground.

6. Keep your arms bent and your legs together.

Action essentials: keep your arms parallel to the instrument, tighten your abdominal strength, put your legs together, slowly lift, keep your calf vertical to the ground, keep a 90-degree angle with your thigh, lift your lower body with abdominal strength, and then slowly put it down.

7. Turn left and right when sitting.

Action essentials: lie flat on the yoga mat, keep your abdomen tight, lift your upper body, keep your abdomen as close as possible to your thighs, and turn your body 90 degrees left and right. Pay attention to controlling the rhythm of action to prevent inertia rotation and spread your legs slightly.

8. Sit on the barbell and turn left and right.

Action essentials: sit at one end of the stool, with your feet flat on the ground and comfortably separated. Put a straight bar across your shoulder and hold both ends of it with both hands. Keep your head still and make sure your pelvis doesn't slide on the stool. Turn your upper body and shoulders in one direction calmly and as far as possible.

Keep the extreme posture for a while, and then turn your torso and shoulders in the other direction as much as possible.

9, dumbbell weight body lateral flexion.

Action essentials: stand, bear the weight with one hand dumbbell, slowly tilt to the side to about 35 degrees, then slowly recover, change one hand and repeat the previous actions.

Special tips

Friends who exercise every other day and have high body fat content, according to their own situation, cooperate with moderate aerobic exercise before and after abdominal training for one month, and you will see the changes in the abdomen.

Nine are suitable for beginners to practice abdominal muscles, and two are supine leg lifts.

Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.

Pay attention to when doing the action:

1, the body is easy to shake, you can find a partner to resist the upper body to prevent the body from shaking.

2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen.

3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.

Lie on your back, lift your legs and pedal.

Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.

Pay attention to when doing the action:

1, the first time you do this action, you will feel very tired. The amplitude should not be too large and the speed should not be too fast.

2. After you master the movements skillfully, you can increase the exercise intensity by straightening your legs every time you "pedal".

sit-up

Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

Pay attention to when doing this action:

1, don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles.

2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground.

3. Pay attention to the stability of the upper body.

4. Don't use force on your feet.