How to train abdominal muscles?

We often find that many of our friends have a lot of fat on their abdomens, and when they wear tight clothes, they will have obvious love handles. In fact, we can effectively reduce body fat through some relatively simple methods. The fat on the abdomen can gradually become firmer and form abdominal muscles, which will not only make you more toned, but is also very beneficial to your health.

Double abdominal curl

Preparation: Lie flat on the floor or yoga mat, place your hands naturally on both sides of your body, point your toes upward, keep your legs together, and slightly retract your chin.

Action essentials:

1. Inhale, exhale slowly, and then use the upper and lower abdominal muscles to bend the upper torso and lower hips, and bend the legs to less than 45 degrees until the chest almost touches the knees.

2. Inhale slowly, then slowly stretch your legs and back to both sides until you return to the original position.

Note:

1. You must rely on the strength of the upper and lower abdomen to perform contraction, and do not use inertia.

2. When you reach the peak of contraction, pause for a moment.

Flat supine reverse crunch

Preparation: Lie on your back on a flat board, hold the edge of one end of the dumbbell bench with your hands from the top of your hands, straighten your legs and put them in a horizontal line with your body, keep your back close to the dumbbell bench, and tighten your abdominal muscles.

Action essentials:

1. Inhale, then exhale slowly while flexing the hip and knee joints at the same time, so that the thighs and calves are folded together, and then use the strength of the abdomen to curl up the lower part of the abdominal muscles, driving the thighs, knees and other parts to flex and curl towards the head until the lower back leaves the dumbbell bench.

2. Hold for 1 second, then slowly fall back along the same trajectory until you return to the starting position, and repeat a second time. 25 times as a set.

Relatively speaking, the abdominal muscles take longer to exercise, and can usually be done with the help of a lot of equipment. During the exercise process, it is best not to rush, and you should slowly increase the intensity and time of exercise. You can also spread the exercise time out every day to avoid abdominal discomfort caused by sudden intense activity.