How to train the abs abs how to train the fastest and most effective

Many people find abs very attractive, and fortunately abdominal exercises don't necessarily require equipment, just the use of your own weight and gravity as resistance. Just follow these steps and you can have the sculpted abs you've always dreamed of without dumping your family into them.

Exercise the lower abdomen

It is widely believed that this area is the most difficult to work out and requires the most attention.

1、Scissors kick

Lie on your back and lift your legs up 45 to 90 degrees (depending on your body flexibility). Hands on both sides of the body, the right leg slowly move downward, but still a few centimeters off the ground. Return to the starting position and switch to the left leg to repeat the above movements. Continue to alternate legs and try to repeat at least 10 times without interruption.

2、Leg lift

Lie on your back and lift your legs upward until they are a few centimeters off the ground. Keep your knees straight and slowly raise your legs until they are at a right angle to the ground. Slowly return to the starting position, do not let your feet touch the ground. Repeat the exercise.

3、Twist

Sit cross-legged with your arms straight ahead and the fingertips of both hands touching each other. Inhale. Tighten the abdominal muscles and slowly turn the upper body 45 degrees to the right. Exhale. Return to the middle and repeat the process, but this time turn to the left. Repeat the exercise. 4, do any of the above exercises, the back must be close to the ground at all times, so as not to hurt the back muscles.

Exercise the upper abdomen

The upper abdominal muscles are located directly below the sternum. You must exercise them in order to develop strong six-pack abdominal muscles.

1、Sit-ups with feet on the ground

Lie on your back with your knees bent to 45 degrees and your feet flat on the ground. Arms crossed in front of the chest, hands behind the head. Inhale while using your core muscles to lift your head and shoulders off the ground and stretch towards your knees. Make sure the back remains firmly on the ground. Then exhale while slowly lying back on the ground.

2、Sit-ups with legs raised

Make a sit-up position, but instead of placing your feet on the ground, lift your legs upward, keeping your knees bent. Maintain the posture of the legs, back to the ground, while exhaling, while lifting the upper body in the direction of the legs. Then, while inhaling, slowly lie back on the ground. Repeat the above actions.

3、Hip lift

Lie on your back with your arms on your sides and palms facing down. Raise your legs until the soles of your feet are facing up. Use the strength of your abdominal muscles to lift your hips up and off the ground. Repeat the above action.

Exercise the lateral abdominals

Finally, it is equally important to work the obliques. If you neglect them, the strength of your core muscles will be unbalanced, resulting in a strange or misshapen looking six-pack.

1、Side bend

Stand straight with your feet open to shoulder-width apart. Hands on the waist, the upper body slowly bend to the right. Return to the starting position, then bend to the left. Want to do a more strenuous exercise? You can put your hands on either side of your body, holding a heavy object (such as a jug of water), and then slowly bend over.

2、Side curls

Lie on your back, lift your legs upward, bend your knees to 45 degrees, and separate your legs to the same width as your hips. You may find it easier to do these movements while lying on a flat surface such as a bench. With your hands behind your head, use the strength of your core muscles to lift your head and shoulders off the floor, and touch your right elbow to your left knee. Return to the starting position and repeat the above movements, touching the right knee with the left elbow instead. Exhale as you lift your body and inhale as you return to the starting position.

3、Rotary turn (Russian turn)

Lie flat on the floor, bend your knees and place your feet under a weight. Lift the upper body off the ground. Extend your arms completely, at right angles to your body, and exhale while turning your body to one of the sides. Inhale and return to the starting position. Repeat the above movements but turn to the other side.

Doing plank support

This exercise is important to exercise the abdominal muscles because it works all the abdominal muscles at the same time, as well as many other muscle groups. Make a push-up position, supporting your body with your elbows, not with your hands. Keep your body straight and don't let your hips sag down. Try to hold up as long as possible. 1. Keep your head relaxed and look at the floor. 2, at first hold the posture for 10 seconds, and then slowly extend the time. 3, ensure that the body is straight, may wish to do this exercise in front of the mirror.

Exercise tips

1, if you need to lose a lot of belly fat, first focus on diet and aerobic exercise. Successful weight loss before you start exercising your abs, so as not to exercise the abs are under the fat layer, in vain. 2, do different exercises to keep your body guessing what the next step is, otherwise you will soon get bored and give up halfway.