If we want to practice abdominal muscles well, we should first understand the function of abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques and transversus abdominis. When they contract, they allow the trunk to flex and rotate and prevent the pelvis from tilting forward. The abdominal muscles also play a very important role in the movement and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to increased anterior pelvic tilt and physiological curvature of the lumbar spine, and increase the chance of low back pain.
Fitness ball crunches:
Lie flat on the exercise ball, with your feet flat on the ground, your hands on the sides of your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. ifTo increase the difficulty, you can do it with your feet together.
A fitness move for men to have sexy abs
Traditional abdominal crunch:
Lie on your back on the floor, Keep your lower back close to the floor. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.
Reverse crunch:
Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, and your legs raised at 90 degrees to your upper body. Cross your legs and slightly bend your knees. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position
Leg raises and crunches:
Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.
Air boarding:
Lie on your back on the floor with your lower back against the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.