How to exercise the muscles on both sides of the abdomen

As people in modern society become more and more interested in sports, many friends hope to take some time out of their busy work to become sports experts. Because moderate exercise can not only keep our minds highly flexible, but also promote blood circulation and lymphatic circulation in the body. So how do you exercise the muscles on both sides of your abdomen? Regarding this question, please join me in reading the following content.

You can refer to the following exercise methods:

1. Crunches/Sit-ups

1. Crunches, as the name suggests, is to roll up the body, similar to sit-ups, and mainly exercises the rectus abdominis.

2. Crunches can be done on a flat plate or on an incline board.

To do crunches on a flat board, place your feet against the board and then curl up your upper body. It is easier to do this way, but it can only exercise the upper four abdominal muscles, and the lower four are basically not exercised.

When doing crunches on a flat board, you can also hang your legs in the air and roll up your upper and lower body towards the middle at the same time. This movement is relatively difficult, but you can train your eight-pack abs at the same time.

Doing crunches on the lower incline board is more intense than the one above, but because your feet are fixed, you can only exercise the upper four abdominal muscles.

3. Crunches are usually done in sets of 30, and you should do about 10 sets. However, it mainly depends on your personal time. As long as you can ensure that you can do about 5 sets every day, there will definitely be results.

2. Plank

1. Plank mainly exercises the transverse abdominal muscles. Key points of the movement: The body cannot be bent, it should be in a straight diagonal line.

2. Plank support usually lasts about 1 minute per set. You can adjust the time and number of sets appropriately depending on your physical condition.

3. Hanging Leg Raise

1. This movement is: hold the horizontal bar with your hands, hang yourself in the air, and lift your legs to 90 degrees with your body, mainly exercising the lower abdominal muscles. However, when doing this movement, do not rely on inertia to swing your body. Try to stabilize your body before lifting your legs.

2. If you are more capable, you can lift the instep of your feet to the position of touching the horizontal bar. This will increase the amplitude and achieve better results.

3. This exercise is generally performed in sets of 15, and you should do about 5 sets. You can adjust the time and number of sets appropriately depending on your physical condition.

Through the description of the above paragraphs, I believe that most friends have their own unique insights and more standard answers on how to exercise the muscles on both sides of the abdomen. Of course, I would like to remind everyone that muscle training will not produce obvious results in just one or two days. This requires friends to be more persistent and patient, as well as have good sleep quality.