What are the correct abdominal muscle exercises?

A good figure can be shaped after birth. More and more people are paying attention to their own health and body shape, and the number of people who like fitness is gradually increasing. Developing good-looking abdominal muscles does not happen immediately, it requires long-term persistence, but the correct method of training abdominal muscles is also very important, otherwise no matter how much you exercise, it will be ineffective. If men want to develop six-pack abs, they should pay attention to the frequency of exercise. It is best to practice it every other day. They should choose an exercise method that suits them and reach the limit of their physical fitness in each set of training. When training, you must keep your muscles tense and concentrate your strength on your abdomen so that you can create a perfect body.

1. Lie flat on the mat, bend your legs with your calves about 90 degrees, place your feet flat on the ground, tighten your abdomen, and slightly tuck your chin. Cross your hands and place them on your chest or on your ears, being careful not to apply force with your hands. Start the movement: Slowly lift your shoulder blades and mid-back off the mat, without leaving your lumbar spine. Control this position for one to two seconds, then slowly return to the position where your shoulder blades do not touch the mat or only slightly touch it, then repeat the movement. It's like a "half-length" sit-up. If you want to enhance the effect of exercise, you can follow the principles of lengthening the lever arm, increasing the torque, and improving the training intensity. For example, move your hands from your chest to both sides of your ears; or stretch your arms over your head; or hold small dumbbells in both hands; you can also lift your feet off the ground, with your calves parallel to the ground, and your calves and thighs at about 90 degrees.

2. Pay attention to the difference between crunches and sit-ups: When lifting your body, your buttocks cannot leave the ground during sit-ups, while crunches require your lower back to remain on the ground. Therefore, crunches should be done with a smaller amplitude than sit-ups, are safer and more reliable, and provide more sustained stimulation to the abdomen, because when you lift your body more than 30°, the abdomen is basically not under any stress.

After each workout, your muscles need to rest adequately so that they can increase in strength and size. The diet should also be reasonably matched and the nutrition should be comprehensive. Eliminate bad eating habits. If we stick to good diet control and exercise for a long time and make them a habit, a good figure will always stay with us.