Abdominal muscle training methods

Nowadays, when urban men get together, they no longer talk about national affairs or family matters. Instead, people pay more attention to their physical health and talk about fitness. They generally talk about how to build good muscles. As for us women, men must have a strong body to better protect their families, and only with a good body can we be more at ease in life and work. So what are the methods of abdominal muscle training?

1. Upper abdomen (upper part of the rectus abdominis):

(1) Sit-ups: The range of motion is too large, the effect of exercising the upper abdomen is not as good as crunches, and it is easy to injure the back and spine.

(2) Crunches: Exercise the upper abdomen is safer and more effective.

2. Lower abdomen (lower part of the rectus abdominis):

(1) Supine leg raise: For people with weak upper limb strength, the leg raise movement is easier to control on a flat board.

(2) Hanging leg raise: Compared with supine leg raise, it requires a certain amount of arm and shoulder strength to maintain the necessary body stability and exercise the lower abdomen.

(3) Roman chair leg raise: This is a relatively stable type of hanging leg raise. For people with insufficient arm and shoulder strength, this is a more effective way to exercise the lower abdomen.

(4) Parallel Bar Leg Raises: This can help you improve your abdominal strength while deepening the separation of your abdominal muscle lines, but it requires a lot of arm strength.

(5) Vertical leg raise: This exercise mainly targets the lower abdomen. The legs are always in a vertical position for lifting and lowering.

3. Upper and lower abdomen (entire rectus abdominis):

(1) Supine hip and leg lifts: The simplest hip and leg lifts, a good choice for people with weak upper limb strength.

(2) Hanging hip and leg lifts: The range of motion should be large to exercise the entire rectus abdominis muscle.

(3) Supported hip and leg raise: Similar to the hanging hip and leg raise. It is usually done with support from a Roman chair or parallel bars.

(4) Lie on your back with your knees bent: This is equivalent to a double crunch, and it exercises your upper and lower abdomen at the same time.

(5) Supine Straight-Leg Raises: The straight-leg raises are shaped like a V, hence the name V-up. Similar to the supine raises with bent knees, they are also double crunches that can work out the entire rectus abdominis muscle.

2. External oblique muscle (including internal oblique muscle):

(1) Side crunches: Side crunches are undoubtedly a good choice for exercising the external oblique muscles. Although there are many types of side crunches, the movements and effects are basically similar.

(2) Twist crunch: It is also the most widely used exercise to train the external oblique muscles.

(3) Weighted body rotation: This is an effective way to exercise the external oblique muscles and can be done with a simple barbell.

(4) Weighted lateral flexion: This is also an effective way to exercise the external oblique muscles of the abdomen. It can be done with a simple barbell or dumbbell.

The above are some methods of abdominal muscle training. You can use these methods to build muscles, which will make you look more charming. The abdominal muscles are divided into many parts. You can be selective about which part to exercise based on your personal needs. I hope this will be helpful to everyone.