What are some abdominal muscle training programs?

In fact, both men and women want to have a good figure. For women, a good figure means big breasts and a perky butt, while for men, a good figure means having muscles that everyone envies. The muscles that men can show off the most are the abdominal muscles, and the abdomen is where fat and flesh accumulate, so it is not easy to exercise the abdominal muscles. But today I will tell you how to exercise your abdominal muscles effectively.

1. Lie on your back and raise your legs. Lie on your back with your legs straight and close together. Raise your legs straight so that they are at right angles to your upper body. Pause for a moment, then use your rectus abdominis to control your legs and slowly lower them. Inhale as you raise your legs, and exhale as you lower them, focusing your mind on your rectus abdominis.

2. Sit supine at a right angle: Lie on your back, bend over and sit up, raise your legs at the same time, close your upper body and legs at the same time, after your hands touch your toes, lower your upper body and legs at the same time. Inhale as you close, and exhale as you lower, focusing your mind on the rectus abdominis. The movements can be slightly faster.

3. Hanging Leg Raise: Hold the horizontal bar with both hands, stretch your arms straight, and hang your body. Stretch your legs straight, together and lift them up so that they are at right angles to your upper body. Pause, then lower your legs straight and repeat. Inhale as you lift your legs, and exhale as you lower them, focusing your mind on your rectus abdominis.

4. Bend sideways with weight, stand with feet slightly wider than shoulders, place the barbell on shoulders behind the neck (lock the barbell plates to prevent them from slipping and falling), and hold the barbell plates with both hands. First bend the upper body to one side, then return to an upright position, and then bend to the other side. Each time you should bend until you can't bend any further. Inhale when you bend your body, and exhale when you straighten your body. When bending the body, the movement should be steady, the legs should be straight, and the waist should not be bent or hunched.

Tips for weight loss:

Men's abdominal muscle training plan should be performed 3-4 times a week, and can be performed every other day on Monday, Wednesday, Friday, and Sunday. Choose 5 movements each time and repeat them as many times as you want. You can choose the number of repetitions according to your own situation. You may not be able to do it a few times at the beginning. After you become proficient, increase the exercise time until you can complete 5 movements each time and repeat each movement 10 times.

In fact, it is not difficult for men to train their abdominal muscles, but many people often cannot persist in exercising, so even if the method is correct, the effect cannot be achieved. The methods of training abdominal muscles mentioned above by the editor, as long as you can exercise persistently, I believe you can also train abdominal muscles that will fascinate women and achieve the goal of having a good figure.