How to exercise waist and abdominal muscles

For friends who want to train their waist and abdominal muscles, it is necessary to understand the training methods of the waist and abdominal muscles. So how to train the waist and abdominal muscles? Next, this article will introduce you to how to exercise the waist and abdominal muscles. Friends who are interested can take a look! Please see the detailed introduction below.

1. How to exercise waist and abdominal muscles - Leg sit-ups

Lie on your back on a flat mat or on an incline board with your head up. Hold a fixed object behind your head with both hands and stretch your body straight. Contract your abdominal muscles and bend your legs, which remain straight, upward as far as possible. 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.

Note: When lowering your legs, you must still control your abdominal muscles and avoid lowering them too quickly.

2. How to exercise the waist and abdominal muscles - lying on your back, raising your legs and curling up your upper body

Lie flat on the bed or on the floor. Bend your knees, lift your calves, don't let them drop, and hold your head with your hands. While keeping your calves in place, try to curl your upper body forward without actually lifting your body very high. Inhale as you curl forward, and exhale as you come back down.

Note: When curling forward, your waist should sink to the bed or the ground, and your abdominal muscles should be contracted as much as possible.

3. How to exercise the waist and abdominal muscles - hanging bar with knees bent and legs flexed

Hold the horizontal bar with both hands and hang your body straight down under the bar. Bend your knees and pull your calves up as far as you can. At the highest point, fully contract your 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.

Note: When curling up your calves, try your best to lift your knees upwards.

4. How to exercise waist and abdominal muscles - sitting leg curling

Sit on the edge of a stool with your hands resting on your back. Stretch your legs straight forward. Bend your knees and raise your calves as high as possible. 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.

Note: 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 it is, the slower it is and the bigger it is, and vice versa.

The above is an introduction on how to exercise the waist and abdominal muscles. I believe that after reading the above introduction, you will already have a very clear understanding of the relevant training methods for the waist and abdominal muscles. In fact, the waist and abdominal muscle training methods introduced above are relatively simple. If you want to train your waist and abdominal muscles, you might as well refer to the relevant methods introduced above! The effects are all very good!