What is abdominal muscle strength training?

Whether men or women, if they can have good-looking abdominal muscles, abdominal muscles are a more intuitive reflection of our body fitness. Having toned abdominal muscles can also add a lot of points to our appearance. So how do we exercise our abdominal muscles specifically? What are the specific methods? Let’s take a closer look at it below.

Supine Bridge

This exercise targets the lower back muscles and also has a certain effect on relieving back pain. To begin the exercise, lie on your back with your legs bent and your feet flat on the ground. Your legs should be slightly away from the ground, appearing to be suspended. After the exercise begins, use the strength of your waist and legs to lift the core area of ​​the middle section of your body upwards until your lower back is bent and straightened.

At the same time, after the hips are fully straightened (that is, the posture in the picture), maintain this posture for 3 seconds and then slowly return to the starting position. Be careful not to let your hips touch the ground at all times; do 3 sets in total, 12-15 times each set, and allow 30 seconds of rest between each set.

Trunk twist pose

The target muscle groups are the external obliques, upper abdomen, iliopsoas, and serratus muscles. A weight-bearing device is also needed (medicine ball is preferred, dumbbells are second). Beginners can place their feet on the ground when turning with weight to reduce the difficulty. After reaching the upper intermediate level, they can lift their feet off the ground to increase the difficulty. During the rotation, the back should always be kept straight. A total of 3 sets are required, 12 times per set, and 30 seconds of rest are allowed between each set.

Cycling

By lying on your back on the ground and simulating the way of pedaling a bicycle to alternately train the abdominal muscles, the bicycle-style abdominal contraction can effectively affect the muscles of the upper abdomen, lower abdomen, side abdomen and lower waist; two sets are required, 24 times each (12 times for each leg stretch), and 30 seconds of rest time is allowed between each set.

Supine Leg Raise

The supine leg raise works on the lower abdomen and lower back. For beginners or people with weak waist strength, you can bend your legs to perform this movement to reduce the difficulty; it is important to note that the legs should not touch the ground when swinging down. Do 3 sets of 10-12 reps in total, allowing 30 seconds of rest between sets.

Logging

The woodcut pose is an effective exercise for training the lateral abdominal muscles. Due to the involvement of weight-bearing equipment, it can give extra stimulation to the body's muscles, achieving the effect of improving the contour of the abdominal muscles. First you need a weight-bearing device (optional equipment includes dumbbells, medicine balls, etc.); the weight you choose should be enough to allow you to repeat 12 times in a standard manner.

When exercising, you must ensure the training principle of fast up and slow down, and lift the dumbbells above your head each time; do 3 sets in total, 8-12 times each set (complete 8-12 times on one side and then switch to the other side, and completing one time on each side counts as a complete set), and allow 30 seconds of rest between each set.

Prone Bridge

To ensure that you have beautiful abdominal muscles, you should not neglect the training of the back. The supine bridge training provides a perfect training method. In order to ensure the training effect during the whole process, the trainee's head, waist and legs should be in a straight line, especially the waist and abdomen should always be kept tight.

This movement requires 3 sets. Beginners can start with 30 seconds per set, and gradually extend the time to 60 seconds. The appropriate rest time between each set is 20-30 seconds (if you feel discomfort in your waist during training, please stop immediately)

The above are some weight loss aerobics methods summarized by the editor. In fact, men who do aerobic exercise lose more weight. Strength training is an effective way to maintain a healthy body shape for middle-aged men. In order to maintain a healthy weight and waist circumference, it is crucial to reasonably distribute the ratio of weight training and aerobic exercise.