What are some quick abdominal muscle exercises?

Nowadays, people are more and more concerned about their body shape, and it is not just women who want to have a sexy body shape. Men now also hope to have some muscles, among which the abdominal muscles are the most concerned. A man with abdominal muscles not only looks stronger, but also looks energetic. It can also keep the body healthy. So, what are some quick abdominal muscle training methods?

For abdominal muscles, I suggest you do more of the following: sit-ups, supine crunches (lie flat on your back with your upper body still, bring your legs in front of your abdomen and then return to the original position), supine leg raises (lie flat on your back with your upper body still, slowly lift your legs together to a 45-60 degree angle, and then put them down), high-leg sit-ups (put your feet on a stool), supine double-leg raises (lie flat on your back with your upper body and legs raised at the same time), supine waist rotations (the preparation is the same as sit-ups. Cross your hands on your shoulders. The difference is that when you stand up, touch your left elbow to your right knee, lie down, and when you stand up again, touch your right elbow to your left knee and then lie down. This counts as one), prone raises (lie prone with the lower body still below the waist and the upper body lifted), prone double-leg raises (lie prone with the upper body and legs lifted at the same time), side-lying raises (lie on your side, raise your upper body, keep the lower body below the waist fixed), side leg raises (lie on your side with your upper body still, slowly lift the upper leg to 45-60 degrees, and then put it down).

Note: Choose 3 exercises each time, do 4-6 sets of each, 10-15 times per set, and rest for 1-2 minutes between sets. After finishing, remember to relax, stretch your abdominal muscles, or fold your hands and rub them gently in a clockwise direction. PS: Exercise at least 5 days a week and take two days of proper rest. Do a 10-15 minute warm-up before exercising! The effect is very good, and the effect will be seen quickly in one month!

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.

Through the above introduction to quick abdominal muscle training methods, everyone has accumulated some knowledge. However, I hope everyone remembers that building abdominal muscles is not a matter of one or two days, it requires long-term persistence. It doesn't mean that you can practice more one day and less the next day, but only by persisting every day can you achieve good results.