How to train the abdominal muscles

Seeing other people's four-pack abs, six-pack abs you have not been very excited. In fact, as long as you find the right method, you can also have sexy and attractive abs. Hurry up to see, which methods used to exercise the abs most effective it.

Exercise abs gymnastics method

Here to say, of course, not let you struggle to sit-ups, but very simple and easy to do gymnastics methods. Be sure to insist on doing oh.

Focus on the toes

After lying down on your back, cross your arms and look at your toes, pay attention to your neck and neck not to bend, and do the upper body to stand up pose 5~10 times. If this action can be easily completed then keep the upper body slightly standing posture for 5~10 minutes minutes, and then insist on doing it for 5 times.

Foot lift

After lying on your back, put both hands on the side of the body, knees straight, raise both feet about 30 cm, hold for 5~10 seconds, do about 5 times. First-time practitioners who feel difficult can lower the height of the foot lift appropriately.

V balance

After straightening both knees, sit down with both feet together, put both hands behind you, keep the posture of both feet up to 45 degrees, insist on ten seconds and then put them down, do it 3 times.

Bend knee leg lift

Sit down with your feet together, bend your knees and brace your hands behind you. Lift your waist upward with force, straighten your back so that your head is in a straight line to your knees, hold for ten seconds and then put it down, do it five times.

Straighten both legs and straighten the waist

Put both hands behind you and sit with your legs straight. Straighten the waist to straighten the head to the toes, wrists can not be bent, hold the posture for ten seconds, do 5 times.

Exercise abdominal muscle yoga method

Lie on your back with your hands folded behind your head and your feet together and straight. Inhale and slowly lift your head, arms and shoulders from the floor; at the same time, slowly lift your legs up. Take care not to move your lower back and place it flat on the floor. Suppress your breathing and hold the pose for as long as possible. Then exhale and slowly lower your head, arms, and legs back to the starting position. Finish by taking a deep breath once. Repeat for 5 times.

Exercise abdominal muscle bodybuilding method

Sit-ups

Supine position, arms bent back, hands behind the head, sit-up exercise. You can also lie down with your head low and feet high, and hook your feet on a fixed object for the sit-up exercise.

Two-headed sit-up method

Lie flat on your back, do the sit-up exercise while lifting your feet and touching your toes with your hands, and stick to it for about 5 minutes.

Double Leg Raising Method

Supine position, legs straight and raised, and then slowly fall down. 3~5 minutes each time.

Exercise single and double bar to exercise the abdominal muscles

Practice single and double bar can also make the abdominal muscles get a good workout, do single and double bar with both hands to hold on to, beware of falling injury. If it is the first time to practice, to fully do a good warm-up exercise, in practice should not be too long, so as not to avoid muscle soreness afterwards.

Turning hula hoop exercise abs

Turning hula hoops can fully exercise the strength of the waist and abdomen, when turning the hula hoop, the key is to master the balance, but also pay attention to the rhythm and rate of the circle, as far as possible in accordance with the clockwise or counterclockwise direction from slow to fast to turn.

Play badminton to exercise the abdominal muscles

In the process of playing badminton, constantly catch the ball, serve, pick up the ball, so bending, waist, jumping up and so on the muscles of the waist and abdomen get a good exercise, long-term persistence, to exercise the abdominal muscles is very helpful.

Air pedal exercise abdominal muscles

Lie on your back on the floor with your lower back pressed against the ground. Place your hands on the side of your head with your arms open. Lift your legs up and slowly perform the boarding bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow and hold it for 2 seconds, then slowly return to the starting position. This action can not only exercise the abdominal muscles, but also exercise the leg muscles.