How to exercise the lower abdominal muscles?

In life, everyone may be busy with work and have no time to exercise. As a result, there are more and more people with big bellies in life nowadays. Mastering some methods to exercise the abdominal muscles will be more beneficial to your physical health and body maintenance. Today I will introduce to you some effective methods of exercising the lower abdominal muscles. If you have a fat belly, come and learn about it!

Supine leg raises 15-20

A． Key areas of exercise: lower abdomen and upper thigh flexor muscles.

B. Starting position: Lie on your back on a bench or incline board with your lower back pressed against the bench and your legs together and naturally straight.

C. Action process: Keep the torso and lower back close to the ground, bend the knees slightly, and lift the legs up until the thighs are perpendicular to the torso. Then, slowly lower your legs. Repeat.

D. Training focus: When the back is always close to the bench, it keeps the lower abdominal muscles in a tightened state. If your lower back is bent or lifts off the bench, it will affect the contraction of your lower abdominal muscles. To increase the intensity of training, you can also lie on your back on an incline board to do the exercise.

Leg Crunches

A． Starting position: Lie on your back on a flat mat or on an incline bench with your head up. Hold a fixed object behind your head with both hands and stretch your body straight.

B. Action process: Contract your abdominal muscles and bend your legs upwards to the maximum possible extent, while keeping them straight. Hold for one second, then slowly lower your legs back down. Inhale as you bend your legs upward, and exhale as you lower them back down.

C. Points to note: When lowering your legs, you must still control your abdominal muscles and not let them fall too fast.

Hanging bar knee curl

A. Starting position: Hold the horizontal bar with both hands and let your body hang straight down under the bar.

B. Action process: Bend your knees and pull your calves up as far as possible. When you reach the highest point, fully contract the rectus abdominis for one second. Then slowly lower your calf until it is fully straight. Inhale as you raise your calves and exhale as you lower them.

C. Key points: When you curl up your calves, try your best to lift your knees upwards.

Seated leg curl

A. Starting position: Sit on the edge of a stool with your hands resting on the stool. Stretch your legs straight forward.

B. Movement process: Bend your knees and pull your calves up to the highest possible point. Fully contract your rectus abdominis for one second, then slowly lower your calves until they are fully extended. Inhale as you raise your calves and exhale as you lower them.

C. Key points: This movement is relatively simple, and its effect depends entirely on the height of the knee lift and the speed of the movement. The higher, the slower, and the bigger, and vice versa.

For abdominal muscle exercises, aerobic exercise and abdominal muscle exercises should be combined. Fat can be lost through aerobic exercises such as jogging, cycling, climbing, swimming, skating, skipping rope, playing ball, dancing, and aerobics. Combine it with abdominal exercises and pay attention to your diet!

For the abdominal muscles, continuous stimulation is needed. You can try 3-5 movements every day to give different stimulation to the abdominal muscles. The amount you do can be arranged to be larger. Do more sets. After trying for a few days, you will know how much you can do every day. The specific amount depends on your own situation, and then gradually increase the number of times, slowly. If you can't do it every day, at least do it every other day. To see the effect, it depends on how much excess fat you have lost in your abdomen.

I believe you have mastered the methods of exercising the lower abdominal muscles introduced above! Now that you have mastered these methods, the key thing to do is to take action and follow them in your life. If you persist in doing so every day, your figure will gradually improve and health will always be with you.