How to train abdominal muscles, there are some training methods, and among the training methods, the training effect of these methods is very good, but many people don’t know what the abdominal muscle training methods are, what training methods are there, I believe Some people still understand. So, what is the most effective way to train your abdominal muscles? Let’s learn about abdominal muscle training methods together!
1. Lying on your back
The most classic abdominal muscle training movement, its main effect is on the upper abdomen; put your hands behind your head during the exercise. You must not use your hands to break your neck to help the body bend during the exercise. A total of 3 groups are required, each group 10 to 12 times. , allowing 30 seconds of rest between each set.
2. Lying on your back and raising your legs
Lying on your back and raising your legs affects the lower abdomen and lower waist. For beginners or people with weak waist strength, you may wish to bend your legs to do this action to reduce the difficulty; it is worth noting that when your legs are lowered, do not touch them. Touch the ground. A total of 3 sets of 10 to 12 reps are required, allowing 30 seconds of rest between each set.
3. Lying on your back and raising your legs
Lie on your back on the mat, straighten your legs, put your hands on both sides of your body, and raise your legs (do not bend your knees) until they are close to a 90-degree angle with your torso. Then slowly lower your legs. Do not let your legs touch the ground when you repeat. Muscle tone.
Some people also say that the supine leg raise is not the best training exercise for abdominal muscles. To exercise the lower abdominal muscles, it is important to lift the buttocks instead of completing the leg raise and lower movements, and for practitioners with low back pain , this action may aggravate low back pain. Therefore, it is important to choose actions that vary from person to person.
4. Lie on your back and get up from both ends
Lie on your back on a flat surface with your hands on both sides of your body to maintain balance. Lift your knees and torso at the same time, at the top of the movement. Bend your legs naturally, bring your hands close to your ankles, and then slowly lower your body. This action is relatively difficult, but once you become proficient, you can use it as a common exercise.
Restore slowly and do not use gravity to fall. Let your hands and feet slowly return to the ground. As you get better at it, place a weight between your feet, such as a medicine ball or a small dumbbell.
5. Dynamic plank support
Lie prone on the ground, using your elbows, forearms and toes to support the ground. Keep your abdomen as close as possible and slowly move your hips upward. At this time, your body is like a mountain, with your hips at the highest peak. Then slowly lower your hips back to the starting position. Be careful not to let your hips relax when falling. This action can train the deep abdominal muscles more effectively.
6. Plank support
Lie prone on the ground, support the ground with your elbows, forearms and toes, and your body will appear to be in a straight line. This is known as a plank support, which can exercise the core muscles of the body (including abdominal muscles). Try to maintain this position for as long as possible using standard movements.
Beginners should stay still for at least 45 seconds. Those with some experience can stay still for more than 2 minutes. It is not necessary to keep it too long. If you can hold it for 2 minutes, then you should increase the difficulty of the action (lift one foot or upper limb on one side) instead of blindly extending the time of static training.
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