What are the abdominal muscle exercises for women?

As people's awareness of fitness continues to increase in modern society, more and more female friends also hope to have a more fit body, and the thinner the better is not the case. Especially in recent years, many friends like to show off their abdominal muscles, which has led to a trend of many women starting to exercise their abdominal muscles. So what are the methods for women to exercise their abdominal muscles? Let us learn together in the following time.

1. Rectus abdominis (upper abdomen)

Step 1: Lie on the ground with your arms and legs straight.

Step 2: Stretch your arms and slowly push your body upward.

Step 3: Sit on the ground at a 90-degree angle.

Step 4: Then lie back down on the ground.

Note: Move slowly, keep your feet flat on the ground, and use your abdominal strength.

2. Transverse Abdomen (lower abdomen)

Step 1: Lie on the ground with your arms flat on both sides and your feet stretched straight up.

Step 2: Then push your feet up to a position where you can see your knees.

Step 3: After spreading your legs and circling them ten times, keep your legs straight at a 90-degree angle to the ground.

Step 4: Finally, put your feet together and slowly lay them flat on the ground.

Note: Keep your hands on the ground. Do not use your hands to push your body up. Instead, use the strength of your lower abdomen to support your body.

3. Adductor internal and external oblique muscles (lumbar)

Step 1: Sit on an exercise ball with your hands behind your head and your feet flat on the ground.

Step 2: Twist your upper body to the left and right.

Note: Keep your hips close to the fitness ball, do not let the fitness ball swing left and right, and keep your feet firmly on the ground.

4. Strengthen the torso

Step 1: Stand upright with your arms extended toward the sky, then bend backward.

Step 2: Immediately lean forward, tighten your abdomen, stretch your arms, look forward, and stretch your back as far as possible.

Note: Inhale and pull upwards, exhale and move your body forward. Moving back and forth can stretch your abdominal muscles and strengthen your back muscles.

Abdominal muscle training tips

1. Perform each set of movements six to eight times, no more than ten times.

2. You don’t need to do it every day as it will only make your body overly tired. Just do the complete movements once every two days.

3. Before starting, you can do five to ten minutes of light aerobic exercise, such as jogging, which can speed up blood circulation and reduce the chance of injury during exercise.

The above paragraphs have introduced us to some ways and methods of abdominal muscle training for women. I believe that as long as friends have read the above content carefully, they will have a more accurate understanding and conclusion of this question. Of course, I would also like to remind everyone again that abdominal muscle training cannot achieve better results in one or two days. This requires us to put in more hard work and effort behind the scenes.