How to Exercise Your Abdominal Muscles

As the World Cup is getting closer, we are all looking forward to it. Of course, in addition to the anticipated World Cup, there are also many handsome guys like Cristiano Ronaldo and Messi who are attracting the audience's attention. Their hot bodies and perfect abdominal muscles have added a lot of highlights to the World Cup. In real life, more white-collar workers must have fat on their bellies because of long periods of sitting. How can we maintain a good figure and lose fat? The method is very important.

It is every man's dream to have charming abdominal muscles, but through scientific exercise methods, you can achieve a perfect body like a star. How to exercise abdominal muscles is a process worth studying. There are many ways to exercise abdominal muscles. Choose one that suits you and then take action.

Having perfect abdominal muscles is a comprehensive and systematic project. Don't rush for results to avoid hurting your muscles. Success depends on three elements: proper diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can you have perfect abdominal muscles.

You can practice on a hard bed or on the floor. Common training postures are as follows:

1. Sit with your chest up and knees bent, supporting yourself with your hands on both sides of your shoulders. To increase the difficulty, you can raise your hands above your head and fully support yourself with your waist and abdomen. This movement not only exercises the entire abdominal muscle group, but also has a good training effect on the buttocks muscles.

2. Similar to action 1, lift your legs into the air as if pedaling a bicycle, practicing alternately clockwise and counterclockwise. The larger the circle your legs make, the better the effect on your waist and abdomen.

3. Sit with your arms outstretched without touching the ground, your feet off the ground, and put your hands in front of your knees while bending your knees. Hold for 5 seconds and repeat.

4. Lie on your back with your legs apart. Place one hand on your ear and extend the other hand forward. When you stand up, use the hand you extend forward to touch the toe of the opposite side or the ground. Switch hands and repeat.

5. Lie on your side with your torso and legs in a V shape, your upper hands behind your head, your hips supporting your body, your legs straight, and your shoulders and feet lifted off the ground at the same time, hold for 5 seconds.

6. Sit with your knees bent. Lift your calves until they are parallel to the ground and then return to the original position. Adjust your breathing and exhale while contracting your abdominal muscles. The key to this movement is to stretch the abdominal muscles by lifting the torso and legs, rather than raising the legs.

If you do the above points, and control your diet to avoid the growth of fat, you can take a big step towards your perfect body. If you persist for 20 minutes to half an hour every day, in the long run, it will no longer be difficult to have strong abdominal muscles. The handsome guys in the World Cup may not have as good a body as you.