How to exercise after looking at the abdominal muscles?

Abdominal muscles can occur in both men and women. They are muscles formed after abdominal exercise. The formation of abdominal muscles requires exercise, otherwise there will be fat and a small belly. At this time, it will be difficult to exercise again, because it is difficult to lose weight in the abdomen. Different genders have different attitudes towards abdominal muscles. Men tend to prefer abdominal muscles. The appearance of abdominal muscles can show a good figure and a better image for men. So how to exercise after seeing abdominal muscles?

1. Sit at a right angle.

Lie on your back on a bench with your hands on the floor or gripping the bench at your hips to maintain your body balance. Then, slowly tighten your abdomen and lift your legs. The upper body and legs rise simultaneously until they are at a 45-degree angle to the ground. Stay still and perform static exercises. My companion supported me while I exercised my shoulders and calves. While helping to maintain body balance, apply force to bend and press, counteracting the practitioner's strength, making the practitioner's abdominal muscles in a highly tense state. Stick to 20-30 seconds as a set, with 1 minute rest between sets, and practice 4-8 sets. This is a more difficult version of the "two-end lift" exercise, which can effectively develop the middle part of the rectus abdominis. If you insist on doing exercises with maximum intensity, you may experience abdominal muscle cramps in the middle. The way to relieve it is to take a deep breath with your abdomen puffed up, then exhale slowly, while doing abdominal massage to relax. To train your abdominal muscles well, in addition to understanding the structural characteristics of the abdominal muscles and thinking of more ways to change the movements and weight, you also need to have the determination and patience to train hard. In addition, using the following movements for comprehensive training is also an important way: bending back into a bridge shape, doing large-scale forward bends with weights; raising the legs while lying on your back, sitting your buttocks at the foot of the wall, and curling up; hanging on a high horizontal bar to do weighted high leg raises; hanging upside down on the rings with your knees hanging upside down to do weighted high curls; etc. The exercises should be mainly slow and static.

2. Supine Leg Raise - An Effective Way to Exercise Abdominal Muscles

Sit-ups work the upper abdominal muscles, while leg raises work the lower abdominal muscles.

Supine leg raise exercise: Lie horizontally on the bed or on the ground with your back pressed against the bed. Stretch your arms with your palms facing down (or hold a fixed object) to stabilize your upper body. Use your abdominal muscles to lift and lower your legs at the same time, repeat several times.

Notes for supine leg raises:

1. Use the strength of your lower abdomen to pull up your hips instead of relying on your own momentum.

2. Keeping your knees slightly bent will help ensure the accuracy of your movements.

3. Move slowly to prevent your body from shaking.

3. Sit-ups - simple and practical movements to exercise abdominal muscles

Sit-ups must be one of the most familiar fitness exercises for everyone. It is simple and practical, and is the best exercise for exercising the waist and abdominal muscles.

Sit-ups can strengthen your abdominal muscles while also stretching your spine. A fitness report from the United States pointed out that adults who do sit-ups for a long time can grow 2-3 cm taller.

Sit-up action notes:

1. When pulling up your upper body, do not exceed 90 degrees, and when lowering your body, do not let your body touch the ground to avoid relaxing your abdominal muscles.

2. Consciously use your abdominal muscles to complete the movement.

3. You can hold dumbbells in front of your chest to increase the weight.

How to exercise after seeing the abdominal muscles? Many people have no concept of the early belly, and do not pay attention to its formation. Over time, more fat will accumulate in the abdomen, and the abdomen will also increase. Exercise of abdominal muscles has various difficulties. Women do not like abdominal muscles. It is better to have no muscles or fat in the abdomen. Therefore, more men want to exercise abdominal muscles. There are many ways to exercise. As long as you exercise according to these steps, the abdominal muscles will form faster.