How to use dumbbells to exercise abdominal muscles and get toned abdominal muscles

Men often train their abdominal muscles when they work out. Having perfect abdominal muscles can also make you more manly. Perfect abdominal muscles require correct training. Using dumbbells can help you train your abdominal muscles very well. There are some movements that you need to master.

1. Abdominal muscle exercises

Exercise area: rectus abdominis, oblique abdominal muscles

Chair position: Flat

Action essentials:

1. Do not raise your head or lower your jaw. The head moves with the ribs, not the head leading the ribs.

2. Keep your neck in a normal position;

3. Move slowly;

4. Lift up when exhaling, lower when inhaling, and breathe evenly.

action:

1. Tighten your abdomen and slowly support your upper body;

2. Keep your neck and hips still and stand up as much as possible;

3. When fully bent, the lower back should not leave the chair surface;

4. During the exercise, keep your abdominal muscles tense at all times, repeat the exercise, and slowly return to the original position.

2. Reverse Crunch Exercise

Exercise area: Abdomen, including the rectus abdominis and oblique abdominal muscles

Chair position: Flat

Action essentials:

1. Tuck in your abdomen before standing up;

2. Keep your knees and hips still;

3. Lift up when exhaling, and lower when inhaling, breathing evenly;

4. Bend your lower limbs upward as much as possible;

5. The hip bending depends on the difficulty required;

6. Beginners should bend their legs completely and keep them close to their abdomen.

Starting action:

1. Lie flat on the chair with your back and head;

2. Bend your knees completely;

3. Determine the position and maintain it during exercise;

4. Stretch your hands back and hold the chair next to your head;

5. Relax your neck.

3. Supine trunk rotation exercise

Exercise area: spine and back muscles

Chair position: Flat

Action essentials:

1. This set of exercises is very important, but it will be very dangerous if the movements are not done properly. Lie flat on your back with your chest raised, and arch your torso slightly;

2. In any practice, especially in this group of exercises, too many movements do not necessarily lead to better results;

3. Exercise according to the strength of your muscles. Do not use too much force to avoid losing control.

Starting action:

1. Lie flat on the chair;

2. Bend your hips and knees to about 90 degrees;

3. Keep your chest straight, abdomen tight, and lower back slightly bent;

4. Hold both sides of the chair with both hands.