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How to train abdominal muscles

when you take off your clothes and see the eight angular abdominal muscles on your stomach, you look really handsome, and you look like a tough guy. Let's see how to quickly train your abdominal muscles and come on!

suspension leg lift

Straighten the trunk, contract the abdominal muscles, raise the straightened legs to the horizontal position, then slowly put them down, and start the next action after the body returns to the suspended position.

How to train abdominal muscles

flat support

Lie prone with elbows bent and supported on the ground, shoulders and elbow joints perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, crotch and ankle kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine extended, eyes looking at the ground, keep breathing evenly.

How to train abdominal muscles

sit ups

Lie on your back, keep your legs together, lift your hands up, contract your abdominal muscles, swing your arms forward, quickly form a sitting position, continue to bend your upper body forward, touch your feet with your hands and lower your head; Then return to the sitting position. So continuous.

How to train abdominal muscles

Russian swivel

Sit on the mat and tilt your upper body slightly away from the mat to make your abdomen tense, keep your abdomen tight, and your hands can cross each other. It is very helpful to stimulate the abdominal muscles on both sides.

How to train abdominal muscles

also remember to change your eating habits and develop a "clean diet plan". A clean diet consists of all natural and unprocessed foods, provides balanced main nutrients, and avoids eating processed foods. The range of processed food is very wide. What you need to avoid is deeply processed food.

prone leg retraction

This is a combination of flat support and leg retraction, which can have a good exercise effect on the whole rectus abdominis, especially the lower abdomen, which is often referred to as the lower abdomen.

How to train abdominal muscles

leg curling

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. The legs are raised at 90 degrees to the upper body, and the knee joint is slightly flexed. Exhale, contract your abdominal muscles, lift your upper body, keep your lower back on the ground for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly retracted to the chest.

How to train abdominal muscles

camel variant

Naturally kneel on the yoga mat, pay attention to the distance between the two legs, keep the instep close to the ground, straighten the upper body, and then slowly lean back, and bend the head towards the butt. If we feel the hair falling on the center of the foot, we can stop extending backward.

How to train abdominal muscles

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