How to quickly train abdominal muscles

The abdomen is located in the center of the body and is a particularly eye-catching part. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and clearly defined abdominal muscles. Men all hope to develop beautiful eight-pack abs, while women hope to have a flat stomach without any excess fat. There are some simple and practical ways to exercise your abdominal muscles that I would like to share with you.

1. Bend sideways and stand upright. Spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, reach your right foot with your left hand, raise your right arm naturally, do not bend your legs and arms, inhale, then return to the original position, and exhale. Change direction and repeat once, and do it 8 times in a row.

2. Leg flexion exercise in supine position. Place your arms flat on the ground, straighten your legs, bend your knees and lift them up. Inhale, bring your thighs close to your abdomen, then exhale and slowly return to the original position. Repeat 8 times.

3. Leg raising and abdominal contraction mainly exercises the lower abdominal muscles. Lie flat on your back, stretch your legs and lift them as high as possible, then slowly lower them. After completing this exercise, continue with the same movement with your knees bent. Repeat 8 times.

4. The sitting flexed supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean your upper body back to keep your body balanced, then bend your knees and tighten your abdomen, flexing your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground or the bed.

5. “Bicycle riding” exercise in supine position. Flex and extend your legs alternately, imitating the motion of riding a bicycle. Your movements should be fast and flexible, and the range of flexion and extension should be as large as possible. It takes 20 to 30 seconds.

6. Twist the waist: Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

For the exercises mentioned above, everyone should choose according to their own situation and decide the amount of exercise according to their physical condition, and then gradually increase from a small amount to a large amount. You also need to eat a proper diet and exercise regularly so that you can have the abdominal muscles and perfect waist curve you dream of.