What is the most effective way to exercise your abdominal muscles?

Having perfect eight-pack abs should be the body shape that every male friend who loves fitness desires. In the process of fitness exercise, abdominal muscle and chest muscle training are both essential and important links. Through fitness exercises, abdominal fat will naturally be effectively eliminated, but it still takes a lot of effort to build abdominal muscles. So how can you exercise your abdominal muscles most effectively? Let’s take a look at the introduction below.

(1) When exercising the abdominal muscles, whether it is supine crunches (upper abdomen) or hanging leg raises (lower abdomen), the movements must be slow, and "resistance" must be maintained from muscle stretching to peak contraction. Never use inertia to exert too much force, as this can easily injure the lumbar spine. By the way, sit-ups are no longer recommended by coaches because they involve a large range of motion and can easily cause hip injuries. Instead, they are replaced with crunches, which have a smaller range of motion and exercise more isolated parts of the body. As @徐晨 said, doing sit-ups with your head held up can easily injure your cervical spine and is a wrong movement.

(2) In order to maintain a good-looking shape, it is very important to fully stretch after exercise. Many people will experience abdominal pain for a few days after exercising, but this is due to lactic acid accumulation and does not mean that the exercise is effective. Stretching will relieve the pain.

(3) The abdominal muscles and psoas muscles are "two sides of the same coin". While exercising the abdominal muscles, you should also focus on exercising the psoas muscles. Otherwise, the abdominal muscles will continue to increase in strength, causing an imbalance between the front and back, and it is easy to strain the waist during exercise.

(4) The abdominal muscles are small muscle groups that are relatively easy to train. If you stick to it for a few months, you will see noticeable changes. The difficult part is burning abdominal fat. Many people train their abdominal muscles for a long time but cannot get them into shape. The problem is not in gaining muscle but in losing fat. They need to reduce fat intake and increase aerobic exercise.

The above content introduces some very specific methods for effectively training abdominal muscles. Friends in need may wish to refer to it. We all know that fitness can help us build muscles and shape our body, but it also requires correct training methods to achieve the most significant results. Blind exercise will not have any effect.