What exercises do you do for your abdominal muscles?

How to have perfect abdominal muscles is the lifelong dream of many men, but now there are so many ways to exercise abdominal muscles introduced on the Internet. Many men do not choose some methods to exercise abdominal muscles according to their own conditions. In the end, they did not get satisfactory results and took a lot of detours. So what kind of abdominal muscle exercise should be done? Let me give you a perfect explanation below.

1. Sit-ups

Lie flat on the ground, place your calves on the bench, and use your abdominal muscles to sit up. When doing the exercise, do not extend your head too far forward so that it touches your legs. This will lift your back off the ground and your hips will share the work that should be done by your abdominal muscles.

When returning to the original position, slowly lower your shoulders back to the ground, keeping your abdominal muscles tight. Many people like to put their hands behind their heads when doing this exercise, but when sitting up, the hands only serve to pull the head forward, which is not helpful for training the abdominal muscles. The situation is different if you put your fists in front of your chest.

2. Sit-ups with legs crossed

This is a difficult exercise that can exercise both the upper and lower abdomen. Lie on your back with your right leg bent and raised so that your calf is parallel to the ground.

Then put your left foot on your right knee, gently support your head with both hands, contract your abdominal muscles and lift your upper body. At the same time, lift your hips up and do sit-ups. When returning to the original position, the shoulders should not touch the ground, and the hips should be lowered slowly to keep the abdominal muscles tense and contracted at all times. When you are finished, switch to your left leg and do the same.

3. Sit-ups

Exercise your external obliques. Lie on your back with your knees bent and your legs together and side to side. Stretch out the arm on the side of your leg. Spread your fingers and support the ground. Bend your other arm at the elbow and lightly support your head with your hand.

When sitting up, the torso should not be rotated, just lift straight up without moving the legs. Fully tighten your abdominal muscles and do not let your shoulders touch the ground when returning to the original position. Then do the same on the other side.

4. Air boarding

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open.

Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position.

5. Fitness ball crunch

Lie flat on an exercise ball with your feet flat on the ground, your hands on either side of your head, and your arms outstretched.

Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

6. Leg raise and abdominal crunch

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

The above are some of the most practical typical methods for training abdominal muscles. I hope that men who want to exercise will seriously study and understand them. I would like to remind men that although many sports can really train abdominal muscles, in order to ensure the effect of training, we also need to strengthen our own nutrition in daily life and try to eat more protein-rich foods, so that we can realize the dream of having perfect abdominal muscles.