What are some abdominal muscle exercises that don’t hurt your waist?

Exercise is a necessary means to maintain good health, because exercise can promote the body's immunity and greatly improve the working efficiency of various organs. Especially for obese people, strengthening exercise can burn body fat and achieve the goal of weight loss. The effect of exercise generally depends on the abdominal muscles. Therefore, most people choose to exercise the abdominal muscles. Let's take a look at some abdominal muscle exercises that do not hurt the waist.

1. Supine crunch:

Training area: Upper rectus abdominis

Action essentials: Lie on your back, keep your thighs and calves at 90 degrees, open your feet to the same width as your shoulders, and cross your hands on your shoulders. Exhale and lift your head and shoulder blades off the ground, inhale and return to the starting position. Be careful not to hold your head with your arms to avoid putting pressure on your cervical spine.

2. Supine side crunch:

Training area: Internal oblique muscles, external oblique muscles

Action essentials: Lie on your back, keep your thighs and calves at 90 degrees, open your feet to the same width as your shoulders, and cross your hands on your shoulders. Exhale and lift your head and shoulder blades off the ground while rotating your body so that your right shoulder moves toward your left knee. Be careful not to hold your head with your arms to avoid putting pressure on your cervical spine. At the same time, control the strength of your muscles when lifting your head and don't make your movements too stiff.

3. Reverse crunch:

Training area: Lower rectus abdominis

Action essentials: Lie on your back, put your feet together, lift your knees vertically above your pelvis, and place your hands on both sides of your body. Look around, roll forward and upward and lift off the ground, and lift the lower part of the lumbar spine off the ground. Be careful not to lift the lumbar spine too far off the ground to avoid excessive pressure on the lumbar spine. This movement is suitable for intermediate and advanced trainers.

4. Plank support:

Training area: Transverse abdominal muscle

Action essentials: Lie prone with your forearms and toes touching the ground, chest up, abdomen in, shoulders down, and keep your head, back, hips and heels in the same straight line. Pay attention to the stability of your body and do not let your lumbar spine sink too much.

The above is an explanation of the abdominal muscle training methods that do not hurt the waist. I hope everyone can understand it. Especially those who are obese must strengthen self-exercise and diet control to prevent obesity from getting worse.