How to train the lower abdominal muscles and how to train the abdominal muscles

Men all want to have abdominal muscles. You need to have confidence to exercise your abdominal muscles, especially the lower abdominal muscles, because it is very difficult to lose fat around the waist. Therefore, if you want to better exercise your lower abdominal muscles, you can choose three stimulating movements and a reasonable diet.

1. The three best stimulation exercises for the lower abdomen

We cannot completely isolate the upper abdominal, lower abdominal and oblique abdominal muscles, but according to research, some movements can indeed stimulate the lower abdominal muscles more concentratedly.

1. Hanging Legs

2. Bicycle crunch

3. Arm curling

When you are doing the above movements, remember that it is not enough to just complete the movements, but you also need to feel the contraction of your lower abdomen. Abdominal muscle exercises can be done every other day, 2-3 exercises each time.

2. Reduce body fat percentage to below 10%

This is a rule that everyone knows, right? Basically, no matter how hard you work on your abdominal muscles, they won't show up unless your body fat is low enough. Therefore, you must control your diet, eat small, frequent meals, high in protein, and drink plenty of water.

In addition, in terms of exercise, do aerobic training 30 minutes 3-4 times a week; weight training 5-6 times is not too much, keep the weight high, 8-12 reps per set, 4-5 sets in total, and do about 6-8 exercises each time.

Oh, and be sure to go to bed early. The later you go to bed, the more likely you are to eat, and the easier it is for you to gain weight!

3. Heavy multi-joint movements

How is abdominal muscle training related to multi-joint movements? When we are doing high-weight multi-joint movements such as squats, deadlifts, pull-ups, and bench presses, we need to use our abdominal muscles to stabilize the torso so that the body can exert maximum strength. Therefore, when we do these types of movements, we are actually exercising our abdominal muscles without realizing it.

Of course, if you are a novice, you should first pay attention to the techniques of these big movements, because if the weight is too heavy, it will not be worth it if you get injured.

4. Quality over quantity

Many friends think that abdominal exercises are easier to do. Take crunches as an example. Because they seem simple, many people do 30 crunches in a set and do 4-5 sets in a row. This can train the abdominal muscles, but the effect is actually not high enough.

The most important thing in abdominal training is to pay attention to the contraction and relaxation of the abdominal muscles, rather than "locking" the body to complete the movement. If you slow down the movement and simply use your abdominal muscles to complete an action, even the simplest crunch, 15 reps will make you scream for help.