A complete collection of abdominal muscle exercise methods
The main abdominal muscles Including:The rectus abdominis, external obliques, internal obliques, transversus abdominis, etc. For specific muscle diagrams and English names, please refer to Introduction to Abdominal Muscles: Muscle Diagrams and English Names.
When exercising the rectus abdominis, it is generally divided into upper and lower parts, because it is difficult to exercise the entire rectus abdominis at the same time with general movements.
The external obliques and internal obliques are exercised at the same time, so only the external obliques are represented.
Abdominal muscle exercise series:
(1) Rectus abdominis
1. Upper abdomen (upper part of rectus abdominis):
(1) Sit-ups: If the range of motion is excessive, the effect of exercising the upper abdomen is not as good as abdominal curling, and it is easy to injure the back and spine. There are many types of sit-ups. For details, click to enter the relevant blog post.
(2) Abdominal curls: It is safer and more effective to exercise the upper abdomen. There are many abdominal curling techniques for details. Click to enter the relevant blog post .
2. Lower abdomen (lower part of rectus abdominis):
(1) Lying on your back and raising your legs: For people with weak upper limb strength, it is easier to control the leg raising movement on a flat surface. Click on the specific technology to view the blog post for details.
(2) Suspended leg raises: Compared with supine leg raises, a certain amount of arm and shoulder strength is required to maintain the necessary stability of the body and exercise the lower abdomen.
(3) Roman chair leg lift: It is a relatively stable hanging leg lift. For people with insufficient arm and shoulder strength, this is a more effective way to exercise the lower abdomen.
(4) Parallel bar leg raise: It can help you improve your abdominal strength while deepening the separation of abdominal muscle lines, but It requires a lot of arm strength.
(5) Vertical leg raise: This exercise mainly targets the lower abdomen. The legs are always raised and lowered in a vertical position.
3. Upper and lower abdomen (the entire abdomen Rectus muscle):
(1) Supine hip lift and leg lift: The simplest hip lift and leg lift, it is a good choice for people with weak upper limb strength.
(2) Suspended hip lift and leg lift: The range of motion should be large to exercise the entire rectus abdominis
(3) Supported hip lift and leg lift: It is similar to the hanging hip lift and leg lift. It is generally done with support on a Roman chair or parallel bars.
(4) Lie on your back with your knees bent and rise from both ends: equivalent to a double crunch, it will exercise your upper and lower abdomen at the same time.
(5) Lie on your back with straight legs raised from both ends: Lie on your back with straight legs raised from both ends in the shape of a V, so it is called V-up. It is similar to lying on your back with your knees bent and raised from both ends. Double crunches can exercise the entire rectus abdominis
(2) External oblique muscles (including the abdomen Internal obliques):
(1) Side crunches: Side crunches are undoubtedly a good choice for training the external oblique muscles. Although there are many types of side crunches, the actions and effects are basically similar. . Click to enter the blog post for details
(2) Twisted crunches: It alsoIt is the most widely used type of exercise for the external oblique muscles. There are many types, click to enter the blog post for details
(3) Weight-bearing body rotation: It is an effective way to exercise the external oblique muscles Method, simple barbell can be done. There are many types, click to enter the blog post for details
(4) Weight-bearing lateral flexion: It is also an effective way to exercise the external oblique muscles. It can be completed with simple barbells and dumbbells. There are many types, click to enter the blog post for details
(3) Transversus abdominis:
(1) Abdominal vacuum contraction: It is one of the few movements that can exercise the transversus abdominis muscle
(4) Comprehensive abdominal muscles: including rectus abdominis, external oblique, internal oblique, transversus abdominis
