How to get abdominal muscles in one month

Many male friends hope to have enviable abdominal muscles! But abdominal muscles don’t appear just by thinking about it. They require regular exercise, and exercise requires a method. What method do I need to quickly develop abdominal muscles in one month? Here is how to develop abdominal muscles in one month. If you want to have enviable abdominal muscles, please come and learn.

If we want to train our abdominal muscles, we should first understand the function of the abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques, and transverse abdominis. When they contract, they allow flexion and rotation of the trunk and prevent anterior tilt of the pelvis. The abdominal muscles also play a very important role in the mobility and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to anterior pelvic tilt and increased lumbar curvature, increasing the chances of low back pain. So I suggest using the [Air Bicycle + Leg Raise and Crunch] training method that I have carefully prepared for you. The following is a detailed introduction: [Air Bicycle] Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position. [Leg raise and crunch] Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

Usually we only know the external appearance of abdominal muscles, but do not understand the function of abdominal muscles. This article introduces the function of abdominal muscles and also provides methods on how to quickly train enviable abdominal muscles within a month, which can fulfill the wish of those who want to train abdominal muscles. They can realize their dream of having abdominal muscles as soon as possible.