How to train abdominal muscles at home?

With the continuous progress of society, many office workers are now busy every day. I usually sit at my desk and it is not easy to get up unless there is any special situation, so it is easy to have fat on my stomach. It is really annoying for some friends who love beauty, but they can only practice after returning home from get off work. So, how to train abdominal muscles at home?

Sit-ups are the best exercise for training abdominal muscles, but many people have misunderstandings about sit-ups, thinking that the more you do, the better, the stronger. In fact, this is not the case.

First of all, the principle of using sit-ups to exercise the abdominal muscles should be that the number should not exceed 30 times/group, at least 3-5 groups for each part. If you can only do a dozen at the beginning, it is because of insufficient strength, so you can do it according to your maximum ability first. When one day you can do more than 30, don't do too many at once. When the strength is enough, you can consider adding weight behind the neck (for example, holding a barbell and gradually increasing the weight). Carry out group training according to my suggestion, so as to achieve the purpose of continuously stimulating muscle growth and enhancing strength.

Secondly, if you want to develop authentic, powerful and explosive eight-pack abs, it is not enough to rely solely on traditional sit-ups, because traditional sit-ups can only exercise the upper abdominal muscles. It is recommended that you can use traditional sit-ups in combination with supine leg raises and the following two lying training methods for daily training:

(1) Lie on your back with your ankles fixed and your upper body sitting up. The angle between your upper body and lower limbs should be greater than 90 degrees. Your rectus abdominis should be extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(2) Lie on your back with your lower limbs and upper body raised into a "V" shape. Keep your rectus abdominis extremely tight. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

These two lying positions are very effective for the lower abdominal muscles that cannot be trained by sit-ups. I have tried them and they are very effective.

Finally, if it is systematic training, it is recommended that when formulating a specific abdominal muscle training plan, the abdominal muscles can be divided into four parts: upper abdomen (sit-ups), lower abdomen (leg raises or leg curls sitting on the edge of the bed), left abdomen (side bending), and right abdomen (side bending) for exercise.

The above content is a detailed introduction on how to train abdominal muscles at home based on everyone’s current situation. I hope it will be helpful to everyone. You don’t necessarily have no time at all during work. You can use the time when you drink water or go to the toilet to move your body more, which can also have a good effect.