How to build muscle and abdominal muscles

Women mostly exercise to lose weight, while men exercise to be healthier and have a better physique. But how to build muscles and abdominal muscles? This is a question that many men want to know. Some men go to the gym every day to build muscles or abdominal muscles, and they will persist in exercising for a long time. As long as they persist, they will see results. Here are some great ways to build muscle and abdominal muscles.

1. Fitness ball crunch

Lie flat on an exercise ball with your feet flat on the ground, your hands beside your head, and your arms outstretched. Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

2. Traditional Crunches

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lay your legs flat on the ground with your knees bent. Slightly pull your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body, but your lower back should not leave the ground. Hold for 2 seconds, then slowly return to the starting position.

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3. Reverse Crunch

Lie on your back on the floor with your lower back pressed against the ground, your hands on both sides of your body, your legs raised to 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and slightly lift your hips and lower back off the ground, hold for 2 seconds, then slowly return to the starting position.

4. Leg raise and abdominal crunch

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

5. Boarding in the air

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position.

How to exercise muscles and abdominal muscles? There are many ways to exercise muscles and abdominal muscles. In addition to choosing a good exercise method, patients must also pay attention to the time of exercise. The patient's own mentality is very important. Patients must be clear about exercise techniques and various ways of exercise. During exercise, they must protect body parts to prevent excessive exercise that the body cannot bear. When exercising, they must also pay attention to dietary adjustments to help the body enhance nutrition.