How to train the abs fastest and most effective

In life, both men and women must be eager to have a perfect body, especially the abdominal muscle contour, which is not only the performance of handsome vitality, but also belongs to a reflection of the state of people's health physique; because people understand that the abdominal exercise requires long-term complex and hard work of the correct exercise, incorrect exercise will lead to uneven abs, which discourages many people; however, want to have a long and perfect The only simple and brutal way is to "go head to head"! The only simple and brutal way to have long-lasting perfect abs is to be "head-on" and keep exercising every day; so here I am to share with you the effective way to exercise your abs foundation!

How to train abs for beginners

First of all, start with these 3 exercises. The number of workouts and sets listed here are just for reference and can be adjusted according to your physical condition. It is advisable to start with a small amount of exercise.

Tighten the abdomen and lift the shoulders

1. Lie on your back on the floor and lift your knees up. 2, the soles of the feet on the floor, feet slightly apart. 3、Cross your arms in front of your chest and lift your shoulders slightly. 4, while exhaling and tucking the abdomen to lift the upper body, wait until the shoulder blades slightly off the floor, and then slowly return to the original position. Even people who are not used to abdominal exercises can try. Don't push too hard on the back of your head. Do not let the waist leave the floor. Effective for the upper rectus abdominis. 5 reps X 3 sets. Tip: Don't hold your breath, that only makes it harder. Exhale when using the abs and inhale when recovering, this is the basic principle. Breathing may be difficult to get right at first, but one should be conscious of how to adapt. The exercise will become easier if you can breathe in a rhythmic manner.

Knee tapping

1. Stand with your back straight. 2. Extend your wrists from your elbows with your palms facing down. 3、Take turns lifting the left and right knees to a height where they can touch the palms of your hands. Lift your knees in a rhythmic manner. Be careful not to bend your back. Consciously contract your abdominal muscles while exhaling each time. Effective for the lower rectus abdominis and iliopsoas muscles. Left and right 20 times X 3 groups. Tip: Stretching with a table should be a habit to do after the workout. Hands on the table, the abdomen will be stretched out, and then the body to a big flip, so you can feel the abdominal muscle stretch.

Basic side flexion

Hold a dumbbell in one hand and separate your feet to shoulder width apart. Bend your body in the opposite direction to the dumbbell while exerting force around the armpit. Contract fully and recover. You can also bend in the direction of the dumbbell, but the movement should not be fast. Effective for the abdominal obliques and back muscles. 10 reps per side X 3 sets. Tip: It looks simple, but in fact there are instructions. You can't bend straight down from the waist. You have to feel the feeling of slowly bending in the armpits.

Intermediate abdominal exercise movement diagram

Tuck and lift the head

1, supine on the floor, the knees will stand up. 2, the soles of the feet on the floor, feet slightly apart. 3、Reach your arms up to your head and cross them. Then lift your shoulders and legs and hold the movement until exhaustion. Effective for the upper rectus abdominis. 15 reps X 3 sets. Tip: This is a heavily loaded exercise. A conditioning exercise for those who are not satisfied with basic abdominal tightening exercises.

Feet crossed abdominal lifting head

1. Lift your legs up, bend your knees and cross your feet. 2、Reach your hands above your head and hold your left wrist with your right hand. 3, Shoulders slightly off the ground. 4、Exhale while lifting the shoulder blades to a position slightly off the floor. When in position, slowly restore the posture. Effective for the upper rectus abdominis. 15 reps X 3 sets. Tip: You can try it once you have the feeling of contraction of the rectus abdominis. Once you get used to it, you can lift your upper body while lifting your lower back as well, just like a shrimp bending its body.

Feet crossed unilateral abdominal lifting head

1. Lift your legs, bend your knees and cross your feet. 2、Cross your arms behind your head, with your shoulders slightly off the floor. 3. Twist your upper body as if you were bringing your elbows towards your knees on the other side. Slowly return to the pose when you are in position. Alternate from side to side. Effective for upper rectus abdominis and oblique abdominis. Left and right 16 times each X 3 sets. Tip: Raise your upper body to a position where your shoulder blades are slightly off the floor. The momentum should not be violent, but take care to twist slowly.

Leg upright cross shoulder lift

1、Lie on your back and put your legs upright with your knees straight and your feet crossed. 2, hands crossed behind the head, shoulders slightly off the floor. 3、Exhale while lifting the shoulder blades to a height slightly off the floor. When in position, slowly restore the posture. Effective for the entire rectus abdominis. 15 reps X 3 sets. Tip: Try to make the thighs perpendicular to the floor. Once you get used to it, lift your lower back slightly as if you were pressing your entire rectus abdominis to the floor. Also effective for the lower abdomen.

legs upright belly lift head

1, lying on their backs and put their legs upright, knees straight, feet crossed. 2、Reach your hands to your head and hold your left wrist with your right hand. Shoulders slightly off the floor. 3、Exhale while lifting the shoulder blades to a height slightly off the floor. After reaching the position, slowly restore the posture. Effective for the entire rectus abdominis. 15 reps X 3 sets. Tip: Once you get used to it, you can lift your lower back while lifting your upper body, just like a shrimp bending its body.

Legs vertical unilateral abdominal lifting head

1, will stand up both legs, knees straight, feet crossed. 2、Cross your hands behind your head. Shoulders slightly off the floor. 3、Twist your upper body as if you were bringing your elbows to the other knee. Slowly return to the pose when you are in position. Alternate between left and right. Effective for the entire rectus abdominis and oblique abdominal muscles. Left and right 16 times each X 3 sets. Tip: In order to keep the hips on the same side as the upper elbow from moving together, the movement should not be fast.

Split leg abdominal lift shoulders

1, legs apart to the left and right straight. 2, hands crossed behind the head. 3, shoulders slightly off the floor position. Hold the posture for a while after arriving, and then slowly restore the posture. Effective for the entire rectus abdominis and iliopsoas muscles. 15 reps X 3 sets. Tip: Because the legs are used to support the lower abdomen, it is effective for the entire rectus abdominis. It's okay to bend your knees a little at the beginning of the exercise. When lifting your shoulders, you can tuck your abdomen as if you were peering at your belly button.

Unilateral knee pull to tuck in the abdomen and lift the head

1. Lie on your back on the floor and stand up on your knees. 2、Hold your hands firmly behind your head. 3, Shoulders slightly off the floor. 4、Lift your upper body while crossing your elbows with your body, while pulling your knees on the other side toward your chest. Interact left and right. Effective for the entire rectus abdominis. Left and right 15 times each X 3 sets. Tip: Twist your upper body like a towel. It is better if the shoulders and chest also feel twisted.

Advanced abdominal exercise movement diagram

Advanced exercise is mainly to strengthen the abdominal muscles, suitable for people who have certain requirements for muscles, such as fitness enthusiasts, people who have time to build a perfect body can choose advanced strengthening exercise.

Hold weights legs upright cross abdominal

1, legs upright, knees straight, feet crossed. 2, holding weights in front of the chest, as if curled like contracting the abdominal muscles. Effective for the entire rectus abdominis. 15 reps X 3 sets. Tip: When lifting the upper body, you can also lift the waist slightly, that can exercise the lower abdomen.

Shoulder lift with a heavy object

1. Lie on your back on the floor, stand your knees up and place the soles of your feet on the floor, slightly apart. 2、Hold the weights tightly in front of your chest. 3、Tuck in your abdomen as if you were curling your upper body toward the weight. Effective for upper rectus abdominis. 15 reps X 3 sets. Tip: Be careful when recovering because of the possibility of injury to the lower back and neck.

Use the abdominal table to hold weights to strengthen the abdominal muscles

1. Fasten the ankles and wrists on a fixed frame. 2、Hold the weight tightly in front of your chest. 3, as if the upper body curled towards the weight as tucked abdominal. Effective for the entire rectus abdominis muscle. 10 reps X 3 sets. Tip: Be careful when recovering because of the possibility of injury to the back and neck.

Twisted abdominal crunches using a backstand

1. Sit on the back muscle table and place your feet firmly against the stand. 2, will slowly fall down the upper body, then face to the side, slowly tucked abdominal sit-ups. Effective for the entire abdominal muscles and obliques. 10 reps X 3 sets. Tip: Note that the feet can not be off the stand. Because the body is all supported by the abdominal muscles, so the exercise effect is particularly good.

Abdominal knee lift using parallel table

1. Stand between the parallel bars and support your upper body with both elbows. 2, after the feet are off the floor, bend the knees and pull them toward the chest, then slowly lower them. 3, contract the lower abdomen so that the hips slightly shy forward out, can make the exercise effect doubled. Effective for the lower rectus abdominis, middle and iliopsoas muscles. 10 times X 3 groups. Tip: If you do it in a straight knee position, the load should be greater. On the contrary, if the knee is bent and both legs are lifted in turn, the load becomes less.

Basic aerobic exercise for abdominal muscle endurance

The most effective and real way to exercise the abs is to do more aerobic exercise, such as jogging, weight running, jumping rope and other aerobic exercises can help strengthen the body's various muscle points; so to insist on doing the right amount of aerobic exercise every day is the best way to lose fat, with abdominal muscle strengthening, you can immediately have your own abdominal muscle block!