How to practice the four blocks below the abs How to practice the lower part of the abdominal muscles

We know that in the abdominal exercise, the lower abs are much more difficult to train than the upper abs, so how should we better train the lower abs?

Reverse sit-ups

1. Lie flat on the mat and relax your arms so they are parallel to each other on the floor, palms down. Gently relax your hands and do not use them to support the floor. Lift your legs from the floor and assume a knee-bent position. 2. Move in a slow, balanced, controlled manner, using the strength of your lower abdominal muscles to keep your knees close to your chest, allowing your buttocks to come slightly off the floor. The slow pace is important because the muscles are exercised in a sustained tight workout, not in a lot of repetitions. Maintain the contraction of your muscles. 3. Slowly return to the starting position, and then repeat the training. In the beginning, you can start with a group of 10. A. Do a combination of reverse crunches and regular crunches. B. Start with two abdominal exercises to exercise the internal obliques, and the internal obliques directly below the external obliques. The internal and external obliques, which are responsible for pulling the rib cage and pelvis, as well as bending and twisting the torso.

Leg lift exercise

1. Lie flat on the mat with your legs straight down and your hands under your buttocks. Keep your hands under your hips to provide back support and balance for the exercise. 2. Keep your abdominal muscles contracted. As you slowly lift your leg up to a right angle to the ground, slightly bend your knee. Do not lock your knees, which will cut off the circulation of blood to your legs. When you inhale, maintain this position. 3. Slowly lower your legs to the ground. Repeat the lift with a new breath. You can add a little more aerobic exercise or leg muscle training. To make the training more diverse, you can cross your legs when they are in a low position, plus aerobic exercise and leg tensing. Stretch your legs into a V-shape and then bring them together again. The first time the left foot is placed on top of the right foot, the second time the opposite. To begin with, this scissor exercise, you can do a set of 6 times.

Bicycle sit-ups

1. Lie flat on your back on the mat with your hands folded behind your head to provide support. As with the warm-up sit-ups, do not exert your head and neck during the exercise. Let your muscles provide the power. 2. Bend your knees at a 45-degree angle so that your calves are parallel to the floor. Back against the mat hard, so that your shoulders off the ground. 3. Straighten one leg at a 45-degree angle to the ground and bend the knee of the other leg. At the same time, rotate and lift your upper body so that the elbow opposite of the bent knee touches the knee. Don't worry about touching perfectly - the point is not to touch, but to rotate. Keep them as close together as possible. 4. Bend the straight leg, straighten the bent leg, and rotate your upper body so that your elbow touches your knee. Repeat this. This exercise works the external obliques, which are on the other side of the rectus abdominis, forming a diagonal V by connecting the ribs to the sides of the pelvic pubic bone.

Lift the hips

1. Raise your legs to the ceiling with your arms flat at your sides. Then, gently relax your hands on the floor and do not use them to support the floor. Exhale, tense your core muscles, flex your hips, point to your rib cage and lift your butt off the floor. Keep your feet straight. 3. Inhale and lower your buttocks to the floor. Repeat the movement. When you first start training, you can do a set of 10.

Caution

1. before the lower abdominal muscle exercise, to do muscle warm-up exercises correctly, after the exercise, to relax the muscles. 2. If you feel pain in the back or very uncomfortable, stop floor training.