What is the best way to exercise your abdominal muscles?

In the summer, people wear less clothes, and people start showing off their good figures on the streets, such as "waistline" and "mermaid line", which are really enviable. It is not easy to shape a good body. Because it is not easy, people who have successfully exercised and have a good body have reason to be proud. Abdominal muscles can be said to be very difficult to train, so how should we train abdominal muscles specifically? Let me share some methods of training abdominal muscles below.

For example:

1. Lift your head and back off the ground. Stop halfway through the rise.

2. The body is completely off the ground. Elbows to knees.

3. Let your body fall down, but don’t touch the ground. Stop halfway through the movement.

4. The body falls completely. Prepare for the next move.

The above 4 steps are repeated once. 8 times as a set (you won’t be able to do more than that. It’s tiring!).

The effect is super fierce.

How to Get Toned Abs

The abdomen is located in the center of the body and is a particularly eye-catching part. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and clearly defined abdominal muscles. Therefore, please do not neglect abdominal bodybuilding exercises.

1. Sideways bending exercise

upright. Spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, reach your right foot with your left hand, raise your right arm naturally, do not bend your legs and arms, inhale, then return to the original position, and exhale. Change direction and repeat once, and do it 8 times in a row.

2. Leg flexion exercise in supine position. Place your arms flat on the ground, straighten your legs, bend your knees and lift them up. Inhale, bring your thighs close to your abdomen, then exhale and slowly return to the original position. Repeat 8 times.

3. Leg raising and abdominal contraction mainly exercises the lower abdominal muscles. Lie flat on your back, stretch your legs and lift them as high as possible, then slowly lower them. After completing this exercise, continue with the same movement with your knees bent. Repeat 8 times.

4. Seated flexion

The supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean your upper body back to keep your body balanced, then bend your knees and tighten your abdomen, flexing your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground or the bed.

5. “Bicycle riding” exercise in supine position. Flex and extend your legs alternately, imitating the motion of riding a bicycle. Your movements should be fast and flexible, and the range of flexion and extension should be as large as possible. It takes 20 to 30 seconds.

6. Twist the waist: Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

Everyone can choose the above exercises according to their own situation, and increase the amount of exercise from a small amount to a large amount gradually according to their physical condition, and do it twice a day.

How to quickly develop sexy abdominal muscles

The trend of exercise is becoming more and more popular, but do you have to go to the gym to train your abdominal muscles? The answer is: No. Of course, you can train perfect abdominal muscles in a professional gym, but you can also train beautiful abdominal muscles without going to a gym. This time we will introduce you some movements that allow you to train your abdominal muscles at home; and we have divided the movements into three levels: beginner, intermediate, and advanced. Give you different choices. Before the introduction, the coach would like to remind you of some important things and concepts:

1. Always spend a few minutes warming up before exercising.

2. Don't be impatient. During muscle training, the slower and more precise the movements are, the more obvious the effect will be. Moreover, the movements are indeed more effective than those done in a hurry.

3.

People with high body fat must first do cardiopulmonary exercises, such as jogging, swimming, cycling, etc. You should do cardiopulmonary exercise four to five times a week, and the time for cardiopulmonary exercise must be more than 40 minutes. Resistance training alone is useless because the muscles you build will be covered by fat.

4. People with high body fat should try not to eat after 9pm.

5. When eating, try to eat less starchy foods such as rice, pasta, bread, etc., and replace them with lean meat, fish, eggs, vegetables and less sweet fruits.

6. Exhale forcefully when exercising, and inhale forcefully instead.

7. When doing abdominal muscle exercises, the muscles of the lower back are the antagonist muscles, so people with lower back problems must see a doctor. When doing abdominal muscle training, you must do it within your ability and stop when your lower back feels uncomfortable.

8. Another important point: perseverance + endurance + persistence

Are you ready?

Spend a few minutes every day, doing three sets for each level according to your level, and I believe that soon you will have perfect abdominal muscles.

The above content is some practical methods that the editor introduces to you on how to exercise and lose weight. I believe you will understand it after reading it. Exercise for weight loss plus a proper diet can reduce weight quickly, just like losing meat. So it is better for everyone to choose a healthy way to lose weight and don't try to take shortcuts. In daily life, we should eat more green vegetables and fruits, which can effectively relieve the symptoms of constipation.