What are the methods to exercise waist and abdominal muscles

Recently, some male friends always feel that they have a lot of abdominal muscles, because they often sit in the office and lack some time for exercise. In this way, a lot of fat will appear over time. In addition to being bad for some external image, it will also affect health. Once the waist and abdominal muscles have such fat, it will definitely make many people worry. So how to effectively exercise the waist and abdominal muscles? Is there any good way to exercise?

The abdominal muscles are rarely exercised in normal times. If you do not pay attention to exercise, the fat in the abdomen will gradually increase and the muscles will become loose. This is more prominent among people who often work in a sitting position. Excess fat deposited in the waist and abdomen is not only unsightly, but also makes you prone to various diseases. Therefore, we should strengthen exercise to accelerate blood circulation in the waist. Appropriate exercise can also accelerate the secretion activities of various glands related to body shape, thereby making the waist softer and increasing flexibility and toughness. At the same time, most waist and abdomen exercises do not require special equipment.

Lying crunch

1. Lying crunch is a single rectus abdominis exercise, which can fully exercise the abdominal muscles and consume excess abdominal fat.

2. Lie on your back, bend your knees naturally, retract your jaw slightly, and slowly tighten your rectus abdominis.

3. Use your abdominal strength to lift your shoulders. This movement only requires the shoulder blades to leave and return to the ground, while the lower back never leaves the ground. Exhale as you roll up, and inhale as you return to the original position.

4. Be careful not to let the lumbar spine leave the plane. Just leave the middle back and step forward. Retracting the chin too much and excessive flexion and extension of the neck will injure the neck. By fixing your head at the proper angle during exercise, your muscles will feel sore but your neck will not be injured.

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Diagonal crunch

1. Diagonal crunches can exercise the abdominal, waist and oblique muscles.

2. Lie on your back on a flat surface, bend your legs with your knees bent to 90 degrees, and place your hands on your ears. Place your left hand on your abdomen and raise your right leg, slightly bending it or straightening it.

3. Keep your waist fixed and do sit-ups with one elbow close to the other knee.

In this movement, keep your body balanced and be careful not to move your pelvis. The frequency and intensity of practice vary from person to person.

I hope the above methods of exercising the waist and abdominal muscles can help more friends. Everyone knows that if a person wants to exercise, if he can't find a suitable way of exercise, it is recommended to do some of the above movements. Therefore, for many friends who have fat on their waist and abdomen, insisting on exercising still has a certain effect. At the same time, you should also pay special attention to the precautions of exercise.