The most effective way to exercise your abdominal muscles

For most modern people, they are more or less troubled by belly fat. Of course, this is inseparable from our daily living habits and work. However, if we are troubled by belly fat for a long time, our life and health will inevitably be affected to a certain extent. So more and more people want to turn their belly fat into muscles, which are the so-called abdominal muscles. When talking about abdominal muscles, the lateral abdominal muscles must be involved. So, how to exercise the lateral abdominal muscles? Here I will introduce to you some of the most effective methods of exercising the lateral abdominal muscles.

There are several ways to exercise the abdominal muscles:

1. Stretch your muscles before practicing to avoid strain! Hold something heavy in your left and right hands, such as dumbbells, barbells, etc. If you don't have any, just take something heavy that can be held in your hands. Move your left and right hands vertically downward and slowly to the left and right. You can practice according to your body's reaction, such as 4 sets of 20 in a group! You may feel muscle soreness when you first start, which is okay, it's normal!

2. Do sideways sit-ups, once on the left and once on the right. The movements are basically the same as sit-ups, except that the upper body turns to one side when sitting up. Finish practicing one side and then the other side. When practicing, your mind should be focused on the external oblique muscles and internal oblique muscles.

3. Half squats or deep squats are also effective! You should do as many times as possible, until you feel obvious soreness and swelling in your legs. Practice multiple sets.

4. Weighted lateral flexion

Stand with your feet slightly wider than your shoulders, place the barbell on your shoulders behind your neck (the barbell plates should be locked to prevent them from slipping and falling), and hold the barbell plates with both hands. First bend the upper body to one side, then return to an upright position, and then bend to the other side. Each time you should bend until you can't bend any further. Inhale when you bend your body, and exhale when you straighten your body. When bending the body, the movement should be steady, the legs should be straight, and the waist should not be bent or hunched. Your attention should be focused on the external and internal obliques.

5. Sideways bending exercise

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.

6. Leg curling exercise

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.

7. Raise your legs and tighten your abdomen

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.

8. Seated flexion

The 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.

9. “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.

10. Twist your 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.

Everyone can choose the above exercises according to their own situation, and increase the amount of exercise from a small amount to a large amount gradually according to their physical condition, and do it twice a day.

In short, if you can exercise every day or frequently according to the ten methods taught above, then it won’t be long before we can gain better-looking and tighter abdominal muscles. Of course, after we have the abdominal muscles, we cannot relax. If we go back to our old life, our abdominal muscles will say goodbye to us in a short while. I hope everyone can pay attention to this.