How to train abdominal muscles with sports equipment

For people nowadays, work and life are both busy. However, my physical condition is getting worse and worse, and the biggest reason is the lack of exercise in daily life. It seriously affects the health of the body, and proper exercise in life not only has the effect of strengthening the body, but also can better achieve the effect of shaping the body. Now many people want to know about abdominal muscle training. So, how to train abdominal muscles with sports equipment?

Abdominal muscle exercise equipment and training methods

1. Supine leg lift:

For people with weak upper limb strength, it is easier to control the leg lift on a flat board. To increase the difficulty slightly, you can lie on an incline board and do incline supine leg raises.

Target muscles: Lower rectus abdominis (lower abdomen).

Action essentials:

1. Lie flat on a mat or a long flat bench (but your hands should be able to hold the bench for stability). During the movement, the upper back, arms, and hands remain stationary.

2. Bring your legs together and straighten them, lift them until your thighs are perpendicular to the ground; pause, recover, and repeat.

Note:

1. Keep your legs together and straight during the movement. Do not lift your legs beyond the vertical position and do not let your lower back leave the bench, otherwise your back will start to participate in the force.

2. When you lower your legs to recover, do not let them touch the ground to keep your abdominal muscles tense.

3. Don't use inertia to complete the movement. Slow down and rely on the strength of your abdominal muscles to control it.

4. To increase the difficulty, you can clamp dumbbells between your legs; or after raising your legs to a vertical position, you can further raise your legs vertically upwards.

5. You can also lift your legs alternately.

2. Sit-ups:

It is a common fitness exercise that mainly exercises the waist and abdominal muscles.

Target muscles: Upper rectus abdominis (upper abdomen).

1. Lie flat on your back, put your feet tightly together and lift them up 10 cm. Hold this position for about 10 seconds, then put your feet down. Repeat this set of movements 50 times. If you do it 100 times, the effect will be better.

2. Lie flat on your back with your feet together, knees bent, hands crossed behind your head, rotate your neck, face up, head slightly raised, look at your knees, and move your head upward 50-100 times.

3. Sit on the chair facing forward, keep your upper body straight, twist both ends of the chair tightly with your hands, put your feet together, lift your face back and up, hold this position for 10 to 20 seconds, then put it down. Repeat this set of movements 100 times.

We have learned above how to train abdominal muscles using sports equipment. Many of the methods are suitable for both young and old. If you didn’t know how to exercise before, I believe these methods can be of great help. Exercising more in daily life helps to keep you healthy and less likely to get sick.