What are the methods to train abdominal muscles?

Air pedaling

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, 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.

Exercise 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.

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.

Weighted Crunches

Begin by adjusting the pulldown weight. Adjust the gantry fulcrum to the highest position. Kneel on one side of the gantry plane

The knees should be 60-100cm away from the gantry base, and the head should not hit the gantry. Hold the rope handles tightly with both hands and place them behind your head, keep your arms and legs fixed, tuck your chest in, exhale, and contract your abdominal muscles to pull down. Hold for 2 seconds and lift your upper body, then slowly return to the starting position and repeat.

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.

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.

The above are some of the more useful methods for training abdominal muscles. They are convenient and quick. You can exercise at home without going to the gym. However, you must persist if you want to achieve good results. Many people lose because they cannot persist to the end. It is enough to just do each movement well. There is no need to do many kinds of training. You just need to find the method that suits you.