How to train abdominal muscles effectively?

The muscles of the body ensure good health. Normal muscles can ensure the body's ability to walk and so on. If the muscles are atrophied, there will be major problems with these body functions. So you should actively exercise your muscles in your daily life. There are many ways to build muscle. So how to train abdominal muscles effectively? Let us introduce it below.

Air pedaling

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position.

Exercise ball crunch

Lie flat on an exercise ball with your feet flat on the ground, your hands beside your head, and your arms outstretched. Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

Leg raise and abdominal crunch

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

Weighted Crunches

Begin by adjusting the pulldown weight. Adjust the gantry fulcrum to the highest position. Kneel on one side of the gantry with both knees, with the distance between the knees and the base of the gantry being 60-100cm, making sure that the head does not hit the gantry. Hold the rope handles tightly with both hands and place them behind your head. Keep your arms and legs fixed. Hold your chest, exhale, and contract your abdominal muscles to pull down. Hold for 2 seconds and lift your upper body. Then slowly return to the starting position and repeat.

How to train abdominal muscles effectively is a question many people who want to build muscle want to know. After reading the above introductions, everyone will have a more comprehensive understanding in their minds. If you can exercise according to the methods introduced above, your muscles will be in better condition. This is very meaningful for maintaining good health.