What are the exercises for the rectus abdominis?

Nowadays, many of my friends like to do fitness and participate in some appropriate exercises to make themselves stronger. A strong male body is also a symbol of personal charm and can attract the attention of many women. Therefore, it is very good for us to master some methods to exercise the abdominal muscles in life. Next, the editor will recommend several better abdominal muscle training methods for you, come and learn them!

First of all, you must persist in hard work in whatever you practice or exercise.

When training your abdominal muscles, do not arch your back but instead keep your chest slightly inward so that the tension is concentrated on the abdomen. The straighter your upper body is stretched, the more your hips are involved, which not only reduces the stress on your abdominal muscles but also increases the risk of lower back strain.

Exercises: I generally use only three exercises and avoid monotony by changing their order often. Here are three of my favorite exercises: Sit-ups: Lie flat on your back with your calves resting on a bench, then contract your shoulders and upper abs to create an arc as if you're rolling forward. I don't push my head so far forward that it touches my legs during the movement because that means my back will leave the ground and my hips will start to take on the work that should be done by my abdomen. As I descend, I slowly lower my shoulders back to the ground, never relaxing my abs.

Vertical leg raise: When doing this exercise, you should first avoid swaying, keep your body tense, and control the speed of the movement. To hit my intercostal muscles, I rotate my knees side to side, which also works my obliques. The key to a proper leg raise is to extend your hips forward. If you simply raise your legs, it will be comfortable, but it will only stimulate your buttocks instead of your abdominal muscles. Do it my way, the exercises are very strenuous but will totally work your abs. The speed of the movement varies from person to person, but make sure you lower your legs slowly to prevent swaying. Remember: your goal is to work your abs, not to lift your legs any way you can. If you find it difficult to do this exercise with your legs fully straight, do it with your knees bent. When your abdominal muscles become strong, gradually move on to your legs.

Seated leg raise: This exercise can better stimulate the lower abdominal muscles. Sit on the edge of the bench, extend your legs forward and down, lean your body back about 10 degrees, and hold the edge of the bench to maintain your balance. Without bending your knees, lift your legs up until your toes are parallel to your eyes, then slowly lower them with control. Control and tension are crucial throughout the movement, and even the slightest slip-up can result in a lower back injury. As your abdominal muscles become more and more tired, you can gradually bend your knees until you completely understand it. Many people like to do this exercise while lying flat on a bench, which can cause the hips and abdomen to rotate inversely, putting the lower back at risk of injury. It can also reduce the arc tension of the abdomen and put more tension on the buttocks rather than the lower abdominal muscles.

Beautiful abdominal muscles depend on three factors: a proper diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can you have the abdominal muscles you have always dreamed of.

I believe you have mastered the good methods of exercising abdominal muscles shared above! If you want to have a strong body after mastering these good methods, try them at home! Of course, if you want good results you must persist!