4 ways to exercise your abdominal muscles

Fitness is a kind of sports, especially gymnastics including bare hands or with equipment. Gymnastics can enhance strength, flexibility, increase endurance, improve coordination, and enhance the ability to control various parts of the body, thereby making the body strong. Whether fitness is effective or not can only be detected after a period of exercise. Ping An Health Network provides you with the most detailed fitness information in all aspects.

1. Abdominal and waist muscle exercise: Leg sit-ups

Starting Position

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.

Action process

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.

Breathing method

Inhale as you bend your legs upward, and exhale as you lower them back down.

Points to note

When lowering your legs, you still need to control your abdominal muscles and not lower them too quickly.

Starting Position

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.

Action process

While keeping your calves in place, try to curl your upper body forward without actually lifting your body very high.

Breathing method

Inhale as you curl forward, and exhale as you come back down.

Points to note

When curling forward, sink your waist into the bed or the ground and contract your abdominal muscles as much as possible.

Starting Position

Hold the horizontal bar with both hands and hang your body straight down under the bar.

Action process

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.

Breathing method

Inhale as you raise your calves and exhale as you lower them.

Points to note

As you curl your calves, try to lift your knees upward.

Starting Position

Sit on the edge of a stool with your hands resting on your back. Stretch your legs straight forward.

Action process

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.

Breathing method

Inhale as you raise your calves and exhale as you lower them.

Points to 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.