How can I quickly train my abdominal and chest muscles?

Having perfect eight-pack abs is the dream of many men. Nowadays, many women also tend to train their abdominal muscles, and the vest line is a healthy and fashionable beauty that many women pursue. Of course, men with well-developed pectoral muscles can also give people a very strong feeling. However, training these muscles cannot be achieved overnight. It requires continuous effort and practice. Is there any quick way to train abdominal muscles and pectoral muscles?

For us, abdominal muscles are a more intuitive reflection of our physical fitness. Having toned abdominal muscles can also add a lot of points to our appearance. So how do we exercise our abdominal muscles? What are the specific methods? Let's learn about it together.

Supine Bridge

After starting the movement, lie on your back with your legs bent and your feet flat on the ground. Your legs should be slightly away from the ground, appearing to be in a suspended state. After starting the movement, use the strength of your waist and legs to lift the core area of ​​the middle section of your body upwards until your lower back is bent and straightened. At the same time, when your hips are fully straightened, maintain this position for 3 seconds and then slowly return to the starting position. Be careful not to let your hips touch the ground at all times. Do 3 sets in total, 12-15 times each set, and allow 30 seconds of rest between each set.

Trunk twist pose

The target muscle groups are the external obliques, upper abdomen, iliopsoas, and serratus muscles. A weight-bearing machine is also needed. Beginners can place their feet on the ground when turning with weights to reduce the difficulty. After reaching the upper intermediate levels, they can lift their feet off the ground to increase the difficulty. During the rotation, the back should always be kept straight. A total of 3 sets are required, with 12 times in each set.

Cycling

By lying on your back on the ground and simulating the way of pedaling a bicycle to alternately train the abdominal muscles, the bicycle-style abdominal contraction can effectively affect the muscles of the upper abdomen, lower abdomen, side abdomen and lower waist. Two sets are required, 24 times each.

Supine Leg Raise

The supine leg raise works on the lower abdomen and lower back. For beginners or people with weak waist strength, you can bend your legs to perform this movement to reduce the difficulty; it is important to note that the legs should not touch the ground when swinging down. Do 3 sets of 10-12 reps in total, allowing 30 seconds of rest between sets.

In fact, it is not so easy to train beautiful chest muscles and abdominal muscles, but as long as you do it for a long time, there will definitely be good results. In this process, we should also pay attention to the coordination of various aspects of the body. The waist and abdomen also need to be trained and maintained. You can try warming up first, and then strengthen your practice a little bit every day with gradual exercises.