How to train back and abdominal muscles?

If we want to have muscles on our back, what is the best way to exercise? To exercise the back and abdominal muscles, we mainly rely on many machines, but many people also do this abdominal muscle exercise mainly with bare hands. Many methods are good, but it depends on whether the choice is reasonable, whether the movements are in place, and whether the posture is standard. These are all issues that need to be considered when exercising. So how to exercise the back and abdominal muscles?

Seated Crunches

STEP1

Sit on a chair without leaning your back against the chair, support your body with your hands, and keep your feet together and off the ground.

STEP 2

Use your abdominal force to lift your feet until your knees are at 90 degrees. Repeat this movement back and forth 15 to 20 times.

Elbow Plank Pose

STEP1

Support your forearms on the chair, put your feet together, keep your body in a straight line, back straight and hips firm, and hold for 30 seconds to 1 minute.

Waist and back (inverted triangle)

Hip flexion and waist straightening

STEP1

Stand with your feet shoulder-width apart.

STEP 2

Squat with your knees slightly, lean your upper body forward 45 degrees, and then straighten your waist (you can do it with your hands or by holding a briefcase or water bottle). Repeat the movement 20 to 30 times.

One-arm rowing

STEP1

Support yourself with one hand on the chair, squat slightly, and keep your back parallel to the ground.

STEP 2

Hold the water bottle with your other hand and pull it upwards. Do this 20 to 30 times with one hand and then switch sides.

If you try to exercise the back and abdominal muscles in this way, you will get the best effect. The exercise of the back and abdominal muscles is a little more complicated than that of the abdominal muscles. If it is just the abdominal muscles, then reasonable exercise will be enough. There are many exercises that are also suitable for exercising the abdominal muscles. However, this back and abdominal muscles mainly exercise the back. It is definitely difficult to exercise when you can't see it, but if you persist, you will get the results you want.