Having solid abs is always the dream of many bodybuilders. Not only do they look beautiful, but they also look good in clothes. Some people will have eight-pack abs, and some people will only have six-pack abs. This Don’t worry too much. It’s a matter of the basic structure of the body. If you only have six pounds, no matter how you train, it won’t become eight pounds. In fact, any number is good. Having abdominal muscles proves that you are in good shape. So, how to exercise? Only in order to have good-looking abdominal muscles, let us take a look.
Method one: distal abdomen
The belly lift is actually an action often used in physical training in the army. If you have been a soldier before, you should be very familiar with it. This action is very effective in exercising the abdominal muscles. Not only that, it also works on the leg muscles and buttocks. It also has certain stimulating and shaping effects. The key point of Duanqi is to lift the abdomen. First lie flat on the ground, then put the legs together and raise them to about 45 degrees. The upper body can also be raised appropriately. The hands can be placed behind the head or It can be placed on both sides of the body, or supported on the head as a support point.
Method two: abdominal curls
Abdominal crunches are also a good way to exercise abdominal muscles. It is actually similar to sit-ups, but if you do too many sit-ups, you may injure your cervical vertebrae and spine. However, crunches can avoid this problem very well, because it does not require putting your hands behind your head, and it does not necessarily You have to sit up, so this action is especially suitable for beginners and people whose abdominal muscle strength is not that good. It can effectively exercise the rectus abdominis muscles and also help eliminate belly fat. There are also many postures to choose from, such as flat abdominal crunches and leg-raising abdominal crunches.
Method Three: Plank Support
Planks are also great for exercising your abdominal muscles. It mainly exercises the transversus abdominis muscles. It can not only exercise the abdominal muscles, but also has a good exercise and stretching effect on the waist muscles, hip muscles and back muscles. However, most people may not do plank support for too long when they first start, so they can do it step by step.
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Illustration of abdominal muscle exercise methods
How to exercise abdominal muscles most effectively