How to do an abdominal muscle training plan?

The abdominal muscles are an important part of the human body. They include the internal oblique muscles, external oblique muscles, rectus abdominis, etc. The abdominal muscles play an important supporting role in the mobility and stability of the lumbar spine, so they are of great importance in the human body. Regular exercises in this area not only help to shape the body, but also have a good effect in protecting the lumbar and thoracic vertebrae. There are many exercise methods in this area.

Here is a set of abdominal muscle training plan recommended to you. There are 10 movements in total, 30 times for each movement. After completing one movement, rest for 20 seconds and then continue to the next movement. If you have less body fat, you will see results in 2 weeks.

Action 1: Crunches

Place your hands beside your ears, keep the angle between your chin and neck unchanged during the exercise, do not bend your neck, keep your abdomen tense, and lift up until your shoulders leave the ground.

Action 2: Sitting position, alternate leg retraction

When you pull your legs in, keep your knees as close to your chest as possible and your fingertips pointing toward your toes. During the movement, keep your abdomen tense and your legs off the ground.

Action 3: Lie on your back and touch your ankles alternately

Keep your abdomen tense, pay attention to maintaining the angle between your chin and neck when rolling up, and touch your ankles with both hands alternately.

Action 4: Knee curls

Bend your legs until your thighs are at 45 degrees to the ground, place your hands by your ears, tighten your abdominal muscles, and complete the crunch.

Action 5: Supine pedal bike

Keep your abdomen tense, lift your thighs until they are perpendicular to the ground, and keep your waist as close to the ground as possible.

Action 6: Seated Rotation

Keep your abdomen tense, keep your feet together and fixed in front of your body, and focus on feeling the force on the outside of your abdomen when turning.

Action 7: Rope climbing

Keep your abdomen tense and stretch your fingers as high as possible.

Action 8: L-shaped ankle touch

During the movement, pay attention to maintaining continuous abdominal force, roll up the upper body so that the fingertips touch the ankles, and then return to the original position.

Action 9: Pharaoh Crunch

During the movement, pay attention to keeping your abdomen exerting force, and roll up to a height where your shoulders just leave the ground.

Action 10: Russian Twist

Keep your abdomen tense and focus on feeling the force on the outside of your abdomen when turning.

Having a row of strong and powerful abdominal muscles is not only healthy, but also can attract the opposite sex. However, because the abdominal muscles are hidden under the belly and are the muscles on the inside of the body, they are generally not trained in a targeted manner, so the abdominal muscles are often not particularly strong. Therefore, if you want to develop perfect abdominal muscles, you still need systematic training.