Abdominal muscle quick method, these must be done

A man will be more manly and sexier if he has abdominal muscles. To train abdominal muscles, you must not only master scientific methods but also persist for a long time. The training must be purposeful and stable, and you must also master comprehensive training. I believe that by doing these, you will be able to train abdominal muscles easily.

1. Smarter abdominal training

The core muscles of the abdomen, including the abdomen, lower back, and latissimus dorsi, are trained not to make the spine more flexible, such as sit-ups and crunches, but to enhance stability and prevent the spine from moving. Stuart McGill, a renowned lower back pain expert, has stated many times that it is more important to increase the stability of the spine through more core stabilization exercises than to train it through traditional flexion and extension exercises. It is also safer because lumbar flexion is the action that will eventually cause a herniated disc.

2. Pure stability training

The goal is just to keep your spine straight, so it's very simple, just do a plank, or sometimes a side plank. Progressions include raising your feet, reducing base support (try lifting one elbow and foot off the ground), doing balance exercises, or holding the position for longer.

3. Dynamic stability training

This may be confusing because dynamic means "moving" and stable means "not moving," but it perhaps best describes the true purpose of core training: stabilizing the spine while improving mobility in the extremities. Typical exercises include front plank exercises, pull-down combinations (attach the band to the plank and pull the handles toward you), ab wheels, and climbs.

and half-kneeling pulling exercises.

The goal is always to ensure zero movement of the spine or core. The core muscles must control the force of the limbs while maintaining stability. For example, when doing climbing movements on a flat surface, there is no need to use lumbar flexion at all (the lower back cannot rotate, which is a common problem).

4. Comprehensive stability training

This is like when we do traditional twist exercises, such as lunging with one dumbbell instead of two for the press. Basically, you're working your core muscles harder than with traditional exercises to counteract the effects of gravity. Typical exercises include the trunk walk (think a strong farmer's walk, but only holding one dumbbell)

, Turkish get-up exercise, and various lunges with uneven load raises (holding dumbbells of different weights in each hand, or holding different weights on both sides).