Simple exercises for abdominal muscles

Many people strain their abdominal muscles because they don't find the right method that suits them when training their abdominal muscles. Everyone knows that muscle strain is a very serious matter, so when training your abdominal muscles, you must find the correct method to practice. Although training abdominal muscles is a very difficult thing, there are still a few simple movements that can train abdominal muscles. Today I will introduce to you some simple movements to train abdominal muscles.

1. Diagonal curl-up: Exercise the internal oblique muscles and rectus abdominis, but mainly exercise the external oblique muscles.

Action essentials: Lie on your side, bend your legs together, make your calves and calves form 90 degrees, and cross your hands in front of your chest. Keeping your lower body still, lift your upper body upward, pausing at the highest point.

Number of movements: 8 to 12 times, 3 sets.

Note: Keep your body balanced and do not shake your pelvis.

2. Barbell push-ups: Exercise the rectus abdominis and stretch the back muscles

Action essentials: Kneel on the ground, lift your calves, and hold the barbell with both hands, shoulder-width apart. Keeping your arms straight, press the barbell forward while lowering your torso, pausing when your hips, back, and arms are in the same plane.

Number of actions: 15 to 20 times, 4 times.

Note: Keep a straight line from knees to shoulders without bending your waist.

3. Lying leg raise: mainly exercises the lower abdomen

Action essentials: Lie on the seat with your head and buttocks as close to the seat as possible. Bend your legs slightly at the knees. Hold the seat with your elbows bent. Focus your lower abdominal muscles and lift your upper body so that your lower body is at 90 degrees to your upper body. After you fully feel the contraction in your lower abdomen, slowly lower your legs to the same height as the seat.

Note: Do not lift your waist off the seat and bend your knees slightly.

4. Dumbbell side bend: mainly exercises the external oblique muscles.

Action essentials: Hold the dumbbells with both hands, place your feet shoulder-width apart, keep your chest facing forward, and lower the dumbbells along the line of the side of your thigh while bending your upper body. Try not to exert force with your arms, and follow the lines along the sides of your thighs back up to the original position, change direction, and repeat.

Note: Do not use force with your arms, gently pull your shoulders back, and slowly push your chest forward.