Some of the most effective abdominal muscle exercises

In today's life, many of my friends who are repeating their studies have slowly started to gain weight, especially for some office workers who often lack exercise and their belly will slowly become fatter. If we want to maintain a good figure and keep our belly slimmer, we must master some methods of exercising our abdominal muscles. With these good methods, your abdomen will definitely become slimmer. Next, I will introduce to you in detail some of the most effective ways to exercise your abdominal muscles.

Doing sit-ups can have a training effect, but the effect is not very obvious. I recommend two methods.

1 First, lie flat, preferably on a bench, but a bed will also work if you don't have one. Put your hands on both sides of your ears, use force on your abdomen, lift your head and shoulders, and push upward, but your back cannot leave the bench. As your head moves forward, slowly feel the contraction of your abdominal muscles one by one. During the process of exerting force, lie down again. Exhale when you contract upward, and inhale when you lie down. You must go slowly at the beginning to find the feeling. Feeling is very important when exercising. It is better to go slowly and make standard movements.

2 Lie flat on the bench, hold the bench under your head with both hands, straighten your legs, lift them up to about 80 degrees, and then slowly lower them. Be sure to do it slowly, because the muscles will contract and retreat during the lowering process, and the exercise effect will be best.

The first exercise works the upper abdominal muscles, and the second exercise works the lower abdominal muscles. Do eight to twelve reps per set, four sets each time, and exercise on Mondays, Wednesdays, and Fridays each week, because you need to consider the excess recovery of your muscles. Drink some milk and eat one or two eggs every night. You can do fewer at the beginning, and then increase the number little by little. As long as you don’t have too much fat on your belly, after two or three months, you will be able to smile.

3. If you think the above are too complicated, I will give you a simple and practical one:

Do it in groups, 20-30 times in 3-8 sets, rest for 1 minute or less between sets, and increase or decrease appropriately.

Upper abdomen: Crunches. If sit-ups are bad for your waist and back, just do crunches.

Lower abdomen: supine leg raise reverse crunch

Obliques: Sideways parallel bar knee raises

Transverse Abdomen: Plank

Comprehensive: Pedaling in the air with both ends lifted

Through the above introduction, everyone now understands and masters the methods of exercising the abdominal muscles. If you are relatively fat, then take action quickly and stick to these methods. After persisting for a period of time, your belly will slowly become smaller and your body will become slimmer.