It's not just crunches that can train your abdominal muscles

8 actions to satisfy you! Show you how to bust your abdominal muscles!

1. Rope crunch

Using a high pulley, bring out the Y-rope, or if you don't have a V-handle, start with a light weight. The cable crunch is kind of like a basic crunch flipped over. Kneel down and look down. From the kneeling position, your thighs are perpendicular to the ground, your torso is parallel to the ground, your back is slightly arched, and your hands hold the ends of the rope above your head. Keeping your pelvis and lower back still, begin to pull the rope down toward the floor and toward your knees until it touches the floor or knees. Contract for 1-2 seconds at the peak, then slowly control the weight back to the starting point. As the weight lets your body pass the horizontal line, your back slightly arches, stretching your abdominal muscles, and stop.

This is when you can feel the difference from crunches on the floor: the resistance from the ropes remains constant. When doing crunches on the floor, the resistance decreases as the body is lifted.

Keep your lower back and hips still. The hips are not the fulcrum. The hips are the center of motion for the abdominal muscles, just like the shoulders do when training the biceps. Note that you should use a weight that allows you to do 12-15 repetitions. Too much weight will affect the so-called psoas muscles (the muscles connecting the spine and thighs), and you should not arch your back too much.

2. Twist with a tensioner

Stand upright with your feet slightly wider than shoulder-width apart, your knees slightly bent and alongside a low puller, your right shoulder toward the puller, pass your left hand through the front of your body and grasp the handle, place your right hand on top of your left hand, and during the entire movement, keep your shoulders straight but don't lock them, contract your left oblique abdominal muscles to twist your torso to the right from your waist, pull the handle upward in an arc through your body, and finally pull it to the highest point, keeping your left arm as straight as possible. Return along the original path and repeat the next time. Once you've completed all the reps on one side, switch to the other.

3. BOSU ball plate

Place your hands on both sides of the BOSU ball and do the plank pose. Keep your waist and abdomen tight at all times, and coordinate the various muscle groups in your body to stabilize your body balance.

4. Swiss Double Elbow Plank

Place your elbows on a Swiss ball and do a double elbow plank. Keep your waist and abdomen tight at all times, and coordinate the various muscle groups in your body to stabilize your body balance.

5. Swiss ball straight arm plank with legs bent

Place your feet on the exercise ball and extend them outward until you are in plank position. Tighten your abdomen, keep your upper body still, and use your abdominal strength to slowly roll the fitness ball toward your abdomen. Hold until your quadriceps are perpendicular to the ground, hold for 0.5 seconds, and return to the starting position.

6. Mason Twist

Sit on the mat, cross your legs and lift them up, raise your upper body and hold the ball with both hands, straighten your back and tighten your core, keep your legs still, and twist alternately from side to side. Notice that your arms are tight and straight.

7. Supine Leg Raise

Lie on your back on the mat, keep your upper body still, place your hands under your hips, tighten your abdomen and lift your legs until they are perpendicular to the ground. Keep your legs as straight as possible, hold for 0.5 seconds, then slowly lower your legs to a position 10 cm above the ground, lift them up again and repeat.

8. Decline Weighted Crunch

Lie face up on a decline bench at 30-45 degrees, holding dumbbells in both hands at your chest, with your calves secured under the cushions for safety. Slowly roll your torso up until your torso and thighs are approximately 90 degrees. Hold this position for a few seconds at the top, then slowly return to the starting position and repeat.