How to train the lower abdominal muscles?

Good health is the greatest wealth a person can possess. Only when you are healthy can you work and live better. Therefore, it is very necessary for us to stick to scientific exercise. It is entirely possible to develop nice looking abdominal muscles through exercise. So, how to train the lower abdominal muscles? How to exercise scientifically? Let's learn about it below.

1. Reverse Crunches: Low risk: Lie flat on the ground with your hands flat on both sides of your body to stabilize your body, and bring your feet together and bend your knees to about 90 degrees. When exercising, use your lower abdomen to lift your hips, bring your knees as close to your chest as possible, and then slowly return to the starting point. Repeat 15-20 times.

2. Broom Twists: Low risk: Stand with your feet shoulder-width apart, knees slightly bent, and hands open on a long stick. During the exercise, the upper body rotates about 80 degrees to the left, and then slowly returns to the right. Repeat 25 times on each side. Note: For those with lower back and spine problems, the rotation angle should not be too large, and the lower body should not move during the rotation.

3. Upper Abdominal Crunches: Touch Knee Lower back stress: Low risk Lie flat on your back with your upper body, bend your knees about 60-90 degrees, and place your hands on your knees. When exercising, use your upper abdomen to drive your upper body. At this time, your palms will move forward slightly. Just feel the force in your upper abdomen, and then slowly come back without letting your shoulders touch the ground. Repeat 15-20 times.

4. Compound movement: Elbows to Knees for upper and lower abdomen. Lower back stress: Medium risk. Lie flat on your back with your upper body, hands placed beside your ears, and feet off the ground with knees bent more than 90 degrees. The larger the angle, the more difficult it is. When exercising, use your abdominal force to move your body and feet inward, bring your elbows as close to your knees as possible, and slowly return to the starting point without putting your feet down or your shoulders touching the ground. Repeat 12-15 times.

5. Leg Raises: Lie flat on the ground with your hands under your buttocks and your feet together and straight. When exercising, use your lower abdomen to lift your feet, and bend your knees slightly but not completely straighten them. At this time, your body should be about 90-100 degrees. When you go back, put it down slowly without your heels touching the ground. Repeat 12 times.

The above is an introduction on how to train the lower abdominal muscles. I believe that after reading the relevant introduction in this article, you will have a better understanding of how to correctly exercise your abdominal muscles. It takes time to develop good-looking abdominal muscles. It cannot be achieved overnight, so it is recommended that you have a certain amount of patience when practicing.