How a person can exercise abdominal muscles has certain exercises. Of course, the exercise effect of these actions is also very good. However, among these actions, some are very effective and some are more ordinary. So how to effectively exercise abdominal muscles? Still understand. So, how to effectively exercise your abdominal muscles at home? Let’s find out together below!
Lying on your back and raising your legs
Start by lying flat on your back, place your hands on both sides of your body, relax your shoulders, feel your lower abdomen tighten, and lift your legs. You can also choose to lift your upper body, tighten your abdomen, press your lower back tightly underneath, straighten your arms or place them in front of your chest, and then perform leg raising exercises.
Roman chair leg lift
Fix your body very stably on the hanging leg raising machine. It is required to hold the handle tightly with both hands, the upper body is pressed against the backrest, the eyes are straight ahead, the abdomen is raised and the chest is raised, the legs are brought together and vertically downward, and the tops of the feet are straight. Quickly lift your legs to a position level with the ground, stay for 1-2 seconds, and slowly lower them to the original position. Be sure to rise quickly and return slowly to keep the abdominal muscles in a tense state. The effect of the exercise is Better. Then do it again and again.
Weight-bearing abdominal crunch
First adjust the pull-down weight. Adjust the gantry fulcrum to the highest position. Kneel with your knees on one side of the gantry plane and roll up your abdomen with weight. The knees should be 60-100cm away from the base of the gantry, as long as your head does not hit the gantry. Hold the rope handle with both hands and place it behind your head. Keep your arms and legs fixed. Hold your chest, exhale and contract your abdominal muscles while pulling down. Hold for 2 seconds to raise your upper body, then slowly return to the starting position, and repeat.
Cycling type
By lying on your back on the ground and simulating pedaling on a bicycle, you alternately train your abdominal muscles. Bicycle-style abdominal tightening can effectively affect the muscles of the upper abdomen, lower abdomen, side abdomen and lower waist; two sets of exercises are required, each session Set 24 times (stretch the left and right feet 12 times each), allowing 30 seconds of rest between each set.
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