How can men build abdominal muscles?

Fitness has become a trend nowadays, and more and more men join in the fitness just to develop enviable abdominal muscles. However, there are also methods and techniques for exercising abdominal muscles. Many people insist on training every day but the effect is not obvious. So how can we exercise to effectively build abdominal muscles? I believe everyone wants to know the answer, so let me introduce to you some effective exercises to train your abdominal muscles.

1. Cross-tighten your abdomen

This movement is also called aerial bicycle pedaling. Lie flat on the ground with your arms bent and your hands placed on your ears. Bend your left leg and do the bicycle pedaling movement. At the same time, contract your abdomen and lift your upper body so that your right elbow touches your left knee. Pause for a moment when it is in place, then slowly put it down. Follow this method for your right leg and left elbow. The benefit of this movement is that it can fully exercise the muscles in the abdomen. Do three sets a day, 12-14 reps in each set.

2. Leg lift and abdominal contraction

This movement mainly exercises the rectus abdominis, which is a muscle that most friends who do sit-ups ignore. Lie flat on the mat, place your hands naturally on both sides of your body, keep your legs together, lift them up, and when your hips are slightly off the ground, pause for a moment, then slowly lower them. There are two points to note in this movement. First, keep the thighs and calves vertical when retracting the legs. Second, do not place the legs completely on the mat when lowering them. You can stop when they are 10 centimeters off the ground and start the next movement.

3. Air Crunches

As the name suggests, this move must be performed in the air. Find a horizontal bar, hang yourself on it, put your legs together, turn your body slightly, and contract sideways, alternating between left and right. Pay attention to keeping the upper body vertical, the movement must be smooth, and pause for a moment after contracting to the highest point. This movement can effectively engage the external oblique muscles of the abdomen.

4. Supine Abdominal Exercise

This action is mainly a daily action and can be done before going to bed. You can do this every night when you go to bed. You lie down in bed every day and start doing sit-ups. But you must do this until you are too tired to move on, and it is best to sweat, so that it will be effective.

The above are exercises that are suitable for training abdominal muscles in daily life. These movements are simple and easy to perform. If you want to have perfect abdominal muscles, you must exercise every day. In your daily diet, you should also pay special attention to nutritional balance and ensure daily protein intake. You should also pay attention to the combination of work and rest, avoid excessive training and harm to your body, and ensure adequate sleep every day. I hope what I said can help you, and I wish you success.