How to exercise your abdominal muscles

For people who do fitness, the question most people like to ask each other is probably how many abdominal muscles they have. Indeed, the beauty of the abdominal muscle lines will greatly increase the charm of men and make girls fall in love with them. However, it is also difficult to train the abdominal muscle lines well. So, how do we train the abdominal muscles? Let me give you a detailed introduction below.

Crunches/Sit-ups

1

Crunches, as the name suggests, are about rolling up the body, similar to what we call sit-ups. Mainly exercise our rectus abdominis.

2

We can do crunches on a flat plate or on an incline board.

When doing crunches on a flat board, we can place the soles of our feet against the flat board and then curl up our upper body. It is easier to do this way, but it can only exercise the upper four abdominal muscles, and the lower four are basically not exercised.

When doing crunches on the flat board, we can also hang our legs in the air and roll up the upper and lower body towards the middle at the same time. This movement is relatively difficult, but it can train eight abdominal muscles at the same time.

Doing crunches on the lower incline board is more intense than the one above, but because your feet are fixed, you can only exercise the upper four abdominal muscles.

3

I usually do 30 crunches in a set, about 10 sets.

But it mainly depends on whether you have enough time. As long as you can ensure that you can practice about 5 sets every day, I believe there will be results.

END

Plank

1

Plank mainly exercises our transverse abdominal muscles.

Key points of the movement: The body cannot be bent, it should be in a straight diagonal line.

2

Plank support is usually a set of about 1 minute

You can adjust the time and number of sets according to your physical condition.

END

Hanging Leg Raise

The movement is: we hold the horizontal bar, hang ourselves in the air, and lift our legs to 90 degrees with the body.

Mainly exercises our lower abdominal muscles.

However, when doing this movement, do not rely on inertia to swing your body. Try to stabilize your body before lifting your legs.

2

If you are more capable, you can lift the instep of your feet to the position of touching the horizontal bar, which will have a larger amplitude and better effect.

3

For this exercise, I usually do 15 in a set, and do about 5 sets.

You can adjust the time and number of sets according to your physical condition.

After the detailed introduction above, everyone should understand how to exercise abdominal muscles. Everyone must remember that muscle training is not something that can be achieved overnight, but is a gradual process. Therefore, everyone must make a detailed fitness plan, and then exercise their body in an organized manner according to this fitness plan.