How to train the lower two abdominal muscles?

Many people train their abdominal muscles, but it is difficult to have six or even eight pack abs like TV stars. The lower abdominal muscles are more difficult to train because the fat layer in the lower abdomen is usually thicker and is easily overlooked during exercise. When some fitness enthusiasts do not master the correct method of training the abdominal muscles, no matter how they train the lower abdominal muscles, there will be no obvious effect. Before exercising the two lower abdominal muscles, you should first do aerobic exercise to consume the fat in the lower abdomen so that the muscles have a chance to show; the second is to do supine leg-lifting exercises, which can exercise the two lower abdominal muscles.

What we usually call the abdominal muscles are actually a whole piece of rectus abdominis. An important reason why the abdominal muscles look piece by piece is because of the superior abdominal tendon. Therefore, the movements to train the abdominal muscles will not only train the middle or upper and lower parts of the abdominal muscles, but the entire rectus abdominis muscle.

The key to training your abdominal muscles lies in the intensity of the movements, not the more times the better. For example, if you can do 200 sit-ups at a time, it is not as good as if you can only do 10 sit-ups at both ends. Because being able to do more than 200 reps is a way to train your endurance, it does not significantly increase the thickness of your muscle fibers.

Four exercises to train the abdominal muscles: sit-ups, supine leg raises, sit-ups, and hanging leg raises (increasing intensity in sequence). If you can do 10 to 20 sit-ups, then do leg raises; if you can do 10 to 20 leg raises, then do sit-ups; if you can do 10 to 20 leg raises, then do hanging leg raises. Practice three times a week, do 3 sets of one exercise each time, and do about 10 repetitions in each set. In addition, if the body fat percentage is higher than 10%, the fat will cover the abdominal muscles you have trained. This is why sumo wrestling has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

The two muscles below the abdominal muscles can also be trained with the help of special equipment, which can be more effective. Fitness enthusiasts who have the conditions can go to the gym to do horizontal bar exercises under professional guidance. No matter what kind of exercise you do, persistence is the most important thing. You won’t be able to accomplish anything well if you’re just enthusiastic for three minutes. If you want a perfect body, you should not only practice every day, but also gradually increase the amount, so that the muscles you train will look good.