What is the most effective exercise for training abdominal muscles?

Training abdominal muscles is a sports goal that many people are pursuing. They are all working hard to achieve this goal, but they find that the effect of the exercise is not ideal. The reasons for failure are extremely complex. The most important thing is the exercise method chosen by the patient, as well as the exercise time and amount. More importantly, the patient's attitude. As long as you maintain the correct exercise concept, it is extremely important to train abdominal muscles. Now we need to master the effective movements for training abdominal muscles, so what is the most effective movement for training abdominal muscles?

Some people believe that men's enlarged abdomen is due to underdeveloped abdominal muscles. In fact, in many cases, these men with big bellies do not necessarily have underdeveloped abdominal muscles, but rather have fat accumulation in the abdomen. The obesity makes the abdominal muscles "hidden". Whether there is fat accumulation in the abdomen can be assessed by the waist-to-hip ratio (waist circumference: the subject stands naturally with shoulders relaxed, and the measurement position is at the midpoint of the line connecting the anterior superior iliac crest and the lower edge of the 12th rib; hip circumference: the measurement posture is the same as the waist circumference, and the measurement is made horizontally around the most protruding part of the gluteus maximus. The measurer measures the waist and hip circumference of the subject from the front and side respectively. When measuring, use a soft tape measure close to the skin, but do not pull it tight). A waist-to-hip ratio of 0.90 or greater for men and 0.85 or greater for women indicates excessive abdominal fat accumulation. These people need to lose belly fat first. To lose fat, you should focus on medium to low intensity, long-term aerobic exercise (brisk walking, jogging, swimming, etc.). You cannot rely solely on abdominal muscle training to reduce abdominal fat.

Its actions are as follows:

Supine Leg Raise

Lie flat on the bed or on the floor mat with your back pressed against the bed (or the ground). Hold the head of the bed with both hands to stabilize your upper body. Raise and lower your legs at the same time, repeat several times.

Pay attention when doing the action

1. If your body shakes easily, you can ask a partner to support your upper body to prevent it from shaking.

2. If you want to maximize the exercise of your lower abdomen, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles in your lower abdomen.

3. If you find this movement difficult, you can bend your legs slightly to reduce the difficulty and complete the movement.

Supine Leg Raise Cycling

Lie flat on the bed or on a mat on the floor with your back pressed against the bed (or the ground). At the same time, raise your legs so that they remain in the air and move like pedaling a bicycle in the air. Repeat this process many times.

Pay attention when doing the action

1. You will feel very tired when you do this exercise for the first time. The amplitude should not be too large and the speed should not be too fast.

2. After you become proficient in the movement, you can increase the intensity of the exercise by straightening your legs every time you "pedal".

Bench sit-ups

Lie flat on the ground with your calves resting on a bench (or chair, bedside, steps), and use your abdominal muscles to sit up. When returning to the original position, slowly lower your shoulders back to the ground, keeping your abdominal muscles tight.

Pay attention when doing this action

1. Don't put your hands behind your head. Because when you are almost exhausted, you will hold your head tightly with both hands, which will damage the neck muscles.

2. The higher and straighter your shoulders are from the ground, the better, but your waist should be close to the ground.

3. Keep your upper body stable.

4. Don’t use force with your feet.

What is the most effective exercise for training abdominal muscles? We can accurately judge effective exercises. When you insist on training your abdominal muscles, you must pay attention to your attitude, as attitude directly affects the effect of training. Many people are unable to persist in exercising because there is too much fat in the abdomen, and it is difficult to lose weight and turn the fat into muscle. If you really want to achieve this goal, you should communicate more with the coach and let the coach develop a reasonable exercise plan.