What are the abdominal muscle training methods?

Abdominal fitness is liked by many friends. Fitness can make your body healthy, which is very good, and having abdominal muscles also looks perfect. When it comes to abdominal health, it includes many parts, but no matter what part of the abdominal muscle training, there are certain methods. So what are the methods for abdominal muscle training? Which parts should be trained?

The abdominal muscles mainly include: rectus abdominis, external oblique muscles, internal oblique muscles, transverse abdominal muscles, etc. When exercising the rectus abdominis, they are generally divided into two parts, upper and lower parts, because it is difficult to exercise the entire rectus abdominis at the same time with general movements. The external oblique muscles and internal oblique muscles are trained at the same time, so only the external oblique muscles are represented.

1. Rectus Abdominis

1. Upper abdomen (upper part of the rectus abdominis):

(1) Sit-ups: The range of motion is too large, the effect of exercising the upper abdomen is not as good as crunches, and it is easy to injure the back and spine.

(2) Crunches: Exercise the upper abdomen is safer and more effective.

2. Lower abdomen (lower part of the rectus abdominis):

(1) Supine leg raise: For people with weak upper limb strength, the leg raise movement is easier to control on a flat board.

(2) Hanging leg raise: Compared with supine leg raise, it requires a certain amount of arm and shoulder strength to maintain the necessary body stability and exercise the lower abdomen.

(3) Roman chair leg raise: This is a relatively stable type of hanging leg raise. For people with insufficient arm and shoulder strength, this is a more effective way to exercise the lower abdomen.

(4) Parallel Bar Leg Raises: This can help you improve your abdominal strength while deepening the separation of your abdominal muscle lines, but it requires a lot of arm strength.

(5) Vertical leg raise: This exercise mainly targets the lower abdomen. The legs are always in a vertical position for lifting and lowering.

3. Upper and lower abdomen (entire rectus abdominis):

(1) Supine hip and leg lifts: The simplest hip and leg lifts, a good choice for people with weak upper limb strength.

(2) Hanging hip and leg lifts: The range of motion should be large to exercise the entire rectus abdominis muscle.

(3) Supported hip and leg raise: Similar to the hanging hip and leg raise. It is usually done with support from a Roman chair or parallel bars.

(4) Lie on your back with your knees bent: This is equivalent to a double crunch, and it exercises your upper and lower abdomen at the same time.

(5) Supine Straight-Leg Raises: The straight-leg raises are shaped like a V, hence the name V-up. Similar to the supine raises with bent knees, they are also double crunches that can work out the entire rectus abdominis muscle.

2. External oblique muscle (including internal oblique muscle):

(1) Side crunches: Side crunches are undoubtedly a good choice for exercising the external oblique muscles. Although there are many types of side crunches, the movements and effects are basically similar.

(2) Twist crunch: It is also the most widely used exercise to train the external oblique muscles.

(3) Weighted body rotation: This is an effective way to exercise the external oblique muscles and can be done with a simple barbell.

(4) Weighted lateral flexion: This is also an effective way to exercise the external oblique muscles of the abdomen. It can be done with a simple barbell or dumbbell.

3. Transverse Abdomen:

Abdominal vacuum contraction: It is one of the few movements that can exercise the transverse abdominal muscles.

(IV) Abdominal muscle complex: including rectus abdominis, external oblique muscles, internal oblique muscles, and transverse abdominal muscles

Supine Crunches and Twists (Air Bicycle): Suitable for fitness enthusiasts who have a certain foundation in abdominal muscle exercises. This movement can further improve abdominal strength and endurance and is the best comprehensive training method for abdominal muscles.

I will introduce three aspects of abdominal muscle training to you. In fact, no matter which part of the body you are exercising, you need to master the key points and achieve correct health. Moreover, you should persist in the process of fitness. Friends who want to exercise their abdominal muscles may wish to exercise according to the above aspects.