How to build abdominal muscles quickly

Many people prefer abdominal muscles because they not only represent fashion and beauty, but also to a certain extent show our healthy lifestyle. In fact, the abdominal muscles are a very important part of the human body. They can prevent the pelvis from tilting forward, and they also play a big role in the stability and mobility of the spine. Generally speaking, building abdominal muscles requires long-term high-intensity training, which is not suitable for the fast-paced life of modern times. So how can you build abdominal muscles quickly?

1. Lie flat on the ground, put your hands behind your head, bend your right leg, lift your hips off the ground, straighten your left foot, and swing it up and down. This method not only exercises the waist, but also stimulates the buttocks. 20 times per set, 3 sets each time. Persistence brings results.

2. Sit in a V position, lying flat on the ground with your legs straight. Place your hands flat on the ground behind your body, keep your back straight, and lift your legs straight off the ground. Then tighten your abs and pull your feet toward your hips. Then go back to the first step. Go back and forth. As shown in the picture (In this type of movement, you must keep your back straight, otherwise your back will be sore after a short while. Do not concentrate your force on your abdomen. Find the correct force point.) 20 times per set, 3 sets each time.

3. Sit-ups: Lie on your back with your knees bent and your entire feet on the ground. Lift your head and shoulders 20 to 30 cm off the ground, keeping your lower back in contact with the ground. Be sure to exhale as you lift. Then lower your body, making sure your head and shoulders do not completely touch the ground, and remember to keep your abdomen tense at all times. Sit-ups can be used as the initial training, 15 to 30 per set, and complete 3 sets each time. Do it every day.

4. Plank: Support your body with your toes and forearms touching the ground, feet as wide as hips, shoulders and elbows at 90 degrees, torso straight, head and shoulders, hips and ankles kept on the same level as much as possible, abdominal muscles exerted, spine extended, eyes looking at the ground, keep breathing evenly, and maintain this position as long as possible. When you first start doing this exercise, some people can't even last one minute. Depending on your physical fitness, you can last 30 seconds the first time, and you need to add 5 or 10 seconds to the second time. Add upwards one by one, but be careful to find the correct point of force, otherwise there will be no effect.