No matter how much money you spend, you can't buy back such a "treasure book"

No matter how much money you spend, you can't buy back such a "treasure book"

Abdominal muscles are a symbol of strength and also serve as armor to protect important body parts. Weak abdominal muscles may lead to anterior pelvic tilt and increased lumbar curvature, increasing the chances of low back pain. It is very necessary to exercise your abdominal muscles. Here are three sets of exercises for abdominal muscles, which are simple and easy to do and can be called classics:

Supine Leg Raise

Lie flat on the bed or on the floor mat with your back pressed against the bed (or the ground). Hold the head of the bed with both hands to stabilize your upper body. Raise and lower your legs at the same time, repeat several times.

When doing the action, please pay attention to:

1. If your body is prone to shaking, you can ask a partner to support your upper body to prevent it from shaking.

2. If you want to maximize the exercise of your lower abdomen, you should lift your hips as much as possible at the highest point of each movement to fully mobilize the muscles in your lower abdomen.

3. If you find this movement difficult, you can bend your legs slightly to reduce the difficulty and complete the movement.

Supine Leg Raise Cycling

Lie flat on the bed or on a mat on the floor with your back pressed against the bed (or the ground). At the same time, raise your legs so that they remain in the air and move like pedaling a bicycle in the air. Repeat this process many times.

When doing the action, please pay attention to:

1. You will feel very tired when you do this exercise for the first time. The amplitude should not be too large and the speed should not be too fast.

2. After you become proficient in the movement, you can increase the intensity of the exercise by straightening your legs every time you "pedal".

Bench sit-ups

Lie flat on the ground with your calves resting on a bench (or chair, bedside, steps), and use your abdominal muscles to sit up. When returning to the original position, slowly lower your shoulders back to the ground, keeping your abdominal muscles tight.

When doing this action, please note:

1. Don't put your hands behind your head. Because when you are almost exhausted, you will hold your head tightly with both hands, which will damage the neck muscles.

2. The higher and straighter your shoulders are from the ground, the better, but your waist should be close to the ground.

3. Make sure your upper body remains stable.

4. Don’t use force with your feet.

<<:  "Looking ahead and behind" men will be the focus wherever they go

>>:  Twice a week can actually deepen your "groove"

Recommend

How to exercise if you are very thin?

Nowadays, people who exercise in the gym are not ...

What is anaerobic exercise?

I believe everyone is familiar with anaerobic exe...

How to replenish the brain with essence?

Taoists often say that if you want to stay young,...

How to do aerobic exercise at home

Summer is here, are you still chubby? Are you sti...

What happens when you practice yoga?

Many people have heard of yoga, so it feels famil...

How about fitness dance and yoga for weight loss?

Yoga is now a popular and relaxing form of exerci...

How to exercise effectively?

During the exercise process, every time you pract...

How long does it take for exercise to show results in weight loss?

Exercise is the first choice for weight loss. Man...

What are the benefits of doing sports?

Life needs exercise. If our lives lack exercise, ...

How to do yoga for the first time

For many girls who want to lose weight, yoga may ...

What are the fitness stretching exercises

For the sake of their own health, everyone needs ...

What to eat after building muscle?

Maybe many of us often feel hungry after exercisi...

Benefits of Yoga for Weight Loss Before Sleeping

I think everyone has heard of yoga, but not many ...

How to train muscle lines?

Most people exercise their muscles not only for t...

Can people with meniscus injuries run?

Patients with meniscus injuries must pay attentio...