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

Doing some abdominal muscle exercises every day can effectively help us improve our physical fitness, help us get better rankings in competitions, and effectively help us shape our own perfect body shape, so that we will look better in clothes. To practice abdominal muscles, you can use some bent back methods. Let's get familiar with how to practice abdominal muscles most effectively.

(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 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 and are relatively easy to train. If you stick with 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 methods of practicing abdominal muscles introduced above are all very professional methods. If we all practice according to the above methods, it can help us achieve a very good exercise effect. At the same time, we must insist on practicing every day, and never give up halfway. We must be patient.