What are the abdominal muscle exercises?

The abdominal muscles are the core muscle group of the body. If you can train your abdominal muscles well, the muscle strength of the whole body will be ideal. In addition, there are many internal organs under the abdomen, so exercising the abdominal muscles can also provide good protection for these organs. There are many ways to exercise your abdominal muscles. Different methods suit different people. So what are some exercises for your abdominal muscles? Let us introduce it to you in detail below.

Part 1: Abdominal muscle exercises

Sit-ups. Lie flat on the ground with your feet on the ground, knees bent, and hands crossed in front of your chest. Ask someone to steady your feet, or place something heavy on them. When you're ready, begin a sit-up, lifting your lower back and shoulder blades up off the ground. Be careful to keep your back straight (don't bend over) during this process. You can then return to your original lying position. Repeat the above process and continue practicing.

Once you are able to handle sit-ups easily (e.g., you can easily complete multiple sets), you can increase the difficulty a little bit. You can do sit-ups in an inclined chair or with weights. For example, you can hold weights in front of your chest and do sit-ups. As you improve, you can increase the weight you lift.

Crunches. Lie flat on the ground (you can use or not use a cushion according to your own habits), place your hands on your chest or lightly place them on your temples (be careful not to put your hands behind your head to avoid hurting your cervical spine), and bend your knees. When you're ready, begin using your abdominal muscles to pull your shoulders toward your knees.

Remember not to lift your entire back off the ground, as this can cause strain on your back muscles. Also, doing this will not help you get six-pack abs any faster.

The most important point of the crunch exercise is the initial contraction of the abdomen as you lift your shoulders off the ground. The moment your shoulders leave the ground, start exhaling, but don't rush to exhale completely. You should still hold a breath after your shoulders leave the ground.

When you reach the highest position, hold for about 1 second and exhale completely. Then slowly lie down, breathing in through your nose, until your shoulder blades drop to the ground. Be careful that your head should not touch the ground.

The abdominal muscle exercises are those introduced above. If you need continuous abdominal muscle training, you can exercise according to the methods described above according to your actual situation. The process of exercising your muscles is relatively long, so you must be patient when exercising. This will achieve better exercise results.