Abdominal muscle exercise methods

Nowadays, female friends want to have a beautiful figure very much, but the temptation of delicious food will make their bodies seriously out of shape, which is very bad. However, they can’t lose weight anymore, which makes people very distressed, especially the fat in the belly. This requires abdominal exercises. So how should we do abdominal muscle exercises?

Air pedaling

Air Bicycle Lie on your back with your lower back pressed to the ground. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position.

Exercise ball crunch

Lie flat on an exercise ball with your feet flat on the ground, your hands beside your head, and your arms outstretched. Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

Leg raise and abdominal crunch

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

Weighted Crunches

Begin by adjusting the pulldown weight. Adjust the gantry fulcrum to the highest position. Kneel on both knees on one side of the plane of the gantry and do weighted crunches, with the knees 60-100cm away from the base of the gantry, and the head should not hit the gantry. Hold the rope handles tightly with both hands and place them behind your head, keep your arms and legs fixed, tuck your chest in, exhale, and contract your abdominal muscles to pull down. Hold for 2 seconds and lift your upper body, then slowly return to the starting position and repeat.

Reverse crunch

Lie on your back on the floor with your lower back pressed against the ground, your hands on both sides of your body, your legs raised to 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and slightly lift your hips and lower back off the ground, hold for 2 seconds, then slowly return to the starting position.

In this article we have learned about the methods of abdominal muscle exercise, so female friends can try these methods, but not too excessive, as it may cause muscle strain. You must pay attention to the degree, especially warming up before exercising.