How to exercise the abdominal muscles

Nowadays, most white-collar workers sit at work. As they have no time and lack of exercise, long-term sitting causes fat to accumulate on their stomachs, and their waists gradually become slimmer. But for women, a charming waist is the key to their beauty, so many women are worried about how to exercise the muscles above their belly, because the fat above the belly is the most difficult to exercise.

Crunches, as the name suggests, are about rolling up the body, similar to what we call sit-ups. Mainly exercise our rectus abdominis. We can do crunches on a flat board or on an incline board. When doing crunches on a flat board, we can put the soles of our feet against the board and then roll up our upper body. It is easier to do this way, but it can only exercise the upper four abdominal muscles, and the lower four are basically not exercised.

Doing crunches on the lower incline board is more intense than the one above, but because your feet are fixed, you can only exercise the upper four abdominal muscles. Crunches are usually done in sets of 30, and you should do about 10 sets. But it mainly depends on whether you have enough time. As long as you can ensure that you can practice about 5 sets every day, I believe there will be results.

You can also do hanging leg raises. The action is: we hold the horizontal bar with our hands, hang ourselves in the air, and lift our legs to 90 degrees to the body. Mainly exercises our lower abdominal muscles. If you are more capable, you can lift the instep of your feet to the position of touching the horizontal bar, which will have a larger amplitude and better effect. This exercise is usually done in sets of 15, and you should do about 5 sets. You can adjust the time and number of sets according to your physical condition.

The above introduces how to exercise the muscles above the abdomen. The fat on the belly is not easy to exercise when we do exercise, so if you want to exercise the muscles on the belly, you still need to do some targeted exercises. At the same time, it should be noted that during the exercise, you must control your daily diet.