How to stretch your abdominal muscles?

I see many celebrities showing off their abdominal muscles on Weibo. Their six-pack abs are really enviable. Many male friends look at it with envy, while many female friends like it very much. A strong body can easily give people a sense of power and give girls a sense of security. Stretching the abdominal muscles is an effective way to exercise the abdominal muscles and prevent back and leg pain. So, what kind of behavior can stretch the abdominal muscles?

Stretch the rectus abdominis

The rectus abdominis is located on both sides of the midline of the anterior abdominal wall, within the rectus sheath. It is a band-shaped multi-abdominal muscle that is wide at the top and narrow at the bottom. It originates from the pubic symphysis and pubic crest, and the muscle fibers end at the xiphoid process of the sternum and the front of the 5th to 7th costal cartilages. The entire length of the muscle is divided into multiple muscle bellies by 3 to 4 transverse tendons. The average length is 26cm, the midpoint width is 8cm. When contracted, it causes the spine to flex forward and tighten the abdominal wall, receiving nutrition from the superior epigastric artery and the inferior epigastric artery. The inferior epigastric artery branches off from the external iliac artery above the inguinal ligament, and two veins run along it, running inward and upward, entering the rectus abdominis from the outer edge of the rectus abdominis at the arcuate margin, running between the rectus abdominis and the posterior sheath, ascending to the umbilicus to form terminal branches, and forming extensive communicating branches around the umbilicus with the terminal branches of the superior epigastric artery coming from the upper end of the rectus abdominis. The function of the anterolateral abdominal muscles is to protect the abdominal organs and maintain intra-abdominal pressure; they are involved in completing physiological functions such as defecation, childbirth, vomiting and coughing; they can lower the ribs to assist exhalation, and can also flex, flex and rotate the spine.

Stretch the quadratus lumborum

The quadratus lumborum muscle is located on the posterior abdominal wall, on both sides of the spine, with the psoas major muscle on the inside and the erector spinae muscle on the back. The middle layer of the thoracolumbar fascia separates the two, starting from the lower edge of the 12th rib and the posterior part of the iliac crest of the transverse processes of the 1st to 4th lumbar vertebrae, and ending at the upper edge of the iliac crest. Function: Descends and fixes the 12th rib and lateralizes the spine. Innervated by the anterior rami of the lumbar nerve.

This muscle is very important in treating low back pain.

Stretch the iliopsoas

The iliopsoas muscle is composed of the iliacus and psoas major muscles. The iliacus muscle is fan-shaped and originates from the iliac fossa; the psoas major muscle is long and originates from the sides and transverse processes of the lumbar vertebrae. The two muscles merge downwards, pass deep to the inguinal ligament, and insert at the lesser trochanter of the femur.

There are many other ways to stretch your muscles, which I will not introduce one by one here. The key to exercise is persistence. Friends who want to exercise their abdominal muscles must persist. Only by persistence can they succeed. Build abdominal muscles is not something you can achieve overnight. Only by putting in your own efforts and sweat can you achieve your goal. Believe that you will succeed.