Abdominal muscle training method effective in one week

Many people who want to develop abdominal muscles will think about quickly reciting their abdominal muscles because this will make them feel more accomplished. Training abdominal muscles, like losing weight, is something that requires long-term persistence. In fact, abdominal muscles trained in a short period of time will not achieve good results and will easily rebound. But there are still many people who want some ways to train abdominal muscles within a week, so what are some effective ways to train abdominal muscles within a week?

The abdominal muscles are an important part of the human body and include the rectus abdominis, external oblique muscles, internal oblique muscles and transverse abdominal muscles. The abdominal muscles play a very important role in the movement and stability of the lumbar spine. In addition to allowing the torso to bend and rotate, they can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to anterior pelvic tilt and increased lumbar curvature, increasing the risk of low back pain.

In addition, having a row of strong and powerful abdominal muscles is not only healthy, but also can attract the opposite sex. However, because the abdominal muscles are hidden under the belly and are the muscles on the inside of the body, they are generally not trained in a targeted manner, so the abdominal muscles are often not particularly strong. Therefore, if you want to develop perfect abdominal muscles, you still need systematic training.

You can customize an abdominal muscle training plan for yourself. Abdominal muscles are not like pectoral muscles and arm muscles. Because they are composed of a large proportion of red muscles, they can be trained every day. Currently the most popular abdominal muscle training program is the P4P 8-minute abdominal muscle training, which has different levels including beginner, intermediate and advanced, and is suitable for all kinds of fitness people.

Action 1: Crunches

Place your hands beside your ears, keep the angle between your chin and neck unchanged during the exercise, do not bend your neck, keep your abdomen tense, and lift up until your shoulders leave the ground.

Action 2: Sitting position, alternate leg retraction

When you pull your legs in, keep your knees as close to your chest as possible and your fingertips pointing toward your toes. During the movement, keep your abdomen tense and your legs off the ground.

Action 3: Lie on your back and touch your ankles alternately

Keep your abdomen tense, pay attention to maintaining the angle between your chin and neck when rolling up, and touch your ankles with both hands alternately.

Action 4: Knee curls

Bend your legs until your thighs are at 45 degrees to the ground, place your hands by your ears, tighten your abdominal muscles, and complete the crunch.

Action 5: Supine pedal bike

Keep your abdomen tense, lift your thighs until they are perpendicular to the ground, and keep your waist as close to the ground as possible.

Action 6: Seated Rotation

Keep your abdomen tense, keep your feet together and fixed in front of your body, and focus on feeling the force on the outside of your abdomen when turning.

Action 7: Rope climbing

Keep your abdomen tense and stretch your fingers as high as possible.

Action 8: L-shaped ankle touch

During the movement, pay attention to maintaining continuous abdominal force, roll up the upper body so that the fingertips touch the ankles, and then return to the original position.

Action 9: Pharaoh Crunch

During the movement, pay attention to keeping your abdomen exerting force, and roll up to a height where your shoulders just leave the ground.

Action 10: Russian Twist

Keep your abdomen tense and focus on feeling the force on the outside of your abdomen when turning.