The movement of the abdominal muscles

Whether it is a boy or a girl, the abs are one of the necessities of a good body, so what are the best ways to train the abs? How do girls and boys respectively have to practice it?

The best way to train your abdominal muscles

Curl abdominal exercise

Lie on your back on the floor, the lower back should be close to the ground. Hands on the side of the ears, feet flat on the floor and bend the knees. The chin is slightly tucked toward the chest, contract the abdominal muscles, exhale and lift the upper body, the lower back should not leave the ground, hold for 2 seconds, and then slowly return to the starting position. x

Air cycling

Lie on your back on the floor with your lower back firmly on the ground. Place your hands on the side of your head with your arms open. Lift your legs up and slowly perform the bicycle movement. Exhale, lift your upper body, touch your right elbow to your left knee, hold the position for 2 seconds, then return. Then touch your right knee with your left elbow, again for 2 seconds, then slowly return to the starting position.

Exercise ball curl

Lie flat on the exercise ball with your feet flat on the floor, hands on the side of your head and arms open. Exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position.

Leg curl

Lie on your back with your lower back pressed against the floor. Place your hands on the side of your head and open your arms. Raise your legs at 90 degrees to your upper body, interlocking your legs and slightly flexing your knees. Exhale, contract the abdominal muscles, lift the upper body, the lower back should not leave the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep the chin slightly tucked toward the chest.

Sit-ups

Body supine on the floor mat, knees bent to about 90 degrees, feet flat on the ground, feet apart and shoulder width, back close to the ground, hands can be placed on the chest or ear. Use abdominal muscle contraction to lift the upper body, repeat the action.

The best way to train the abs girls

Abs are not only the patent of boys, girls are also able to exercise the perfect abs, like the Szechuan muscle, vest line, so that the body looks more fit. Here are a few of the better exercise methods for girls to train their abs. 1, do flat support is the best way for girls to exercise their abs. Both elbows bent to support the ground, shoulders and elbows perpendicular to the ground, feet on the ground, the body off the ground. Head, shoulders, back, hips and legs remain in one plane. Start by doing 3 to 5 sets a day, just do 20-30 seconds per set. 2, standing, holding a rope with both hands, hands straight, bending to the left and right to do stretching exercises, adhere to 30 minutes, can exercise the waist left and right sides of the abdominal muscles. 3, the opposite lying flat, hands and feet at the same time swing back, can exercise to the small abdominal abs for the best, exercise 20 minutes, and then lie down on the front to do a few sit-ups to relax.

The best way to practice abs boys

In addition to the above-mentioned several more common exercise abs of good methods, boys in can also use the following exercise methods to practice abs. 1, lift the legs and belly. The upper body lying flat, legs straight and raised as high as possible, the lower back can not leave the ground, hold 2 seconds, and then slowly put down. 2, twist the waist. One hand holds the hand or pull a certain weight of the weight, for a variety of positions of twisting or turning exercises, can exercise to the external oblique abdominal muscles and lumbar muscles. 3, side bending exercise. Standing position, legs apart, arms left and right flat, upper body forward flexion, with the left finger to touch the right foot, the right arm naturally up, both legs and arms can not be bent, inhale, and then restore. Do 8 times in a row. 4, bench sit-ups. Lie flat on the ground, rest your calves on the bench (or chair, bed edge, steps), with abdominal muscle strength to make the upper body sit up. Return when the shoulders slowly back down to the ground, the abdominal muscles are always tense.

Warm tips

In fact, whether it is a boy or a girl, no matter which method is used, exercise abs are required to persist in the long term to see the results.