The most effective abdominal muscle exercise

It is easier to train the abdominal muscles than the pectoral muscles because it generally does not require the assistance of any equipment and can be done at home. There are many ways to train abdominal muscles at present. Everyone should find a training method that suits them based on their own physical conditions and the hardware facilities at hand. There is no best, only the most suitable one. So how can you quickly train your abdominal muscles? Now I would like to recommend to you a set of exercises that are more effective in training your abdominal muscles.

1. To touch your ankles, lie on the floor or mat, then lift your legs, bend them slightly, lift your upper body so that your fingertips can touch your ankles, quickly lower your body, stand up again to touch your ankles, and repeat the above steps.

2. Make sure your arms are straight, with your fingertips reaching your ankles. This movement should be done at a certain speed. Count silently in your mind. Generally, it takes 1 second to complete one movement. One movement is from your fingertips to your ankles and then back to the original position. Do this for 20 seconds, then rest for 10 seconds.

3. Lie on the floor or mat with your legs raised up, legs slightly bent, and arms on the ground. Then stretch your legs up, drive your body upward, lift your hips about 30 degrees off the ground, lower yourself, and repeat.

4. Use the strength of your legs to lift your body up, while your abdomen is pulled and stressed, which is very helpful for abdominal muscle training.

5. Pull to the left and right sides. Lie on the floor or mat, bend your legs, keep the soles of your feet as close to the ground as possible, lift your neck and head slightly, and place your arms straight on both sides of your waist. Then pull to the side with one hand, recover, and switch to the other direction. This exercise is very challenging for your abdominal muscles. It will be very painful when you first start doing it because your abdominal muscles are not used to it. Depending on your situation, you can do two fewer sets at the beginning.

6. Twist your arms and upper body to one side until your right hand can touch your right foot. Then return to the original position and change to the other direction.

7. Lying walking. The key points are very simple. Lie down and walk with your feet in the air.

8. To stretch your abdominal muscles, sit on the mat with only your hips supporting the ground. Keep your legs and upper body as close together as possible, then quickly separate them and then put them together again. . . . Repeat the above movements. Do not put your hands and feet on the ground during the entire movement. Just support your hips on the ground so that your abdominal muscles can be fully stressed and stretched.

9. Pull your body straight on one leg, facing the ground, with your elbows and forearms supporting the ground. Support the ground with one leg, and straighten the other leg and lift it off the ground about one foot long. Hold for 15 seconds, then change legs and do the above movements.

What is described above is a set of exercises to quickly train the abdominal muscles. Of course, friends who want to train their abdominal muscles must persist in training. Only by exercising every day can you achieve ideal results. You should also have a reasonable diet and supplement some protein. Exercise should also be a combination of work and rest. Do not exercise too little, and ensure adequate sleep every day. I hope you can succeed soon and develop enviable abdominal muscles.