What are the methods of abdominal muscle training without equipment?

In addition to using equipment to train the abdominal muscles, you can also achieve the goal by doing exercises without any equipment. Training the abdominal muscles without any equipment is not particularly difficult and can effectively train the rectus abdominis, oblique abdominal muscles, etc. If you are a fitness enthusiast, you might want to try abdominal exercises without equipment. During the exercise, not only can the abdominal muscles be developed, but also the arm and waist strength can be exercised.

Exercise area: rectus abdominis, lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head and arms open. Lay your legs flat on the ground with your knees bent. Slightly pull your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body, but your lower back should not leave the ground. Hold for 2 seconds, then slowly return to the starting position. Exercise target: lower abdominal muscles. Lie on your back on the floor with your lower back close to the ground. Place your hands on both sides of your body. Raise your legs to 90 degrees to your upper body. Cross your legs and bend your knees slightly. Tighten your abdominal muscles, then exhale and slightly lift your hips, lower back slightly off the ground, hold your abdominal muscles tight for 2 seconds, then slowly return to the starting position.

Target muscle group: oblique abdominal muscles. The preparatory movements are exactly the same as those for sit-ups, so I won’t go into details. However, during the movement, the direction of the crunch is changed to cross-diagonal crunch. The left upper body is curled towards the right leg through crunches, and the right upper body is curled towards the left leg through crunches. The most important thing when practicing the external oblique muscles is the balance on both sides. You can do it alternately, or you can do it on one side for a certain number of times and then switch to the other side.

When doing abdominal exercises without equipment, you can choose a variety of exercises and alternate them every day. This can add fun to the exercise and avoid being unable to persist because the training is boring. During the training process, you can also encourage your relatives and friends to participate in fitness exercises together, which can not only exercise your body, but also please your mind and body.