Can Burpees Build Abdominal Muscles? How to Build Abdominal Muscles

　　It is unrealistic to rely on burpees alone to build abdominal muscles, but burpees have a certain effect. exercise to the abdominal muscles. So how should you do burpees to exercise your abdominal muscles? What other ways to exercise abdominal muscles? Today the editor will explain it to you! Hope this helps!

　　Can burpees build abdominal muscles?

　　Simple push-ups can only exercise the strength of the arms, shoulders, and back, while burpees also rely on abdominal and leg muscle contraction when closing the legs. So burpees can train your abdominal muscles, but relying on burpees forever will not train your abdominal muscles.

　　How to do burpees

　　1. Start in a standing position, bend at the waist, move your hips back, and squat down until your hands can be placed on the ground, just in front of your feet.

　　2. Throw your legs behind the body and let the body assume a push-up position (you can increase the difficulty of the movement here and do a standard push-up movement).

　　3. Curl your legs back under your body into a deep squat position.

　　4. Stand up in an upright posture (you can increase the difficulty of the movement here and jump as high as possible). Complete an action.

　　How to train abdominal muscles

　　1. Decline sit-ups

　　Training area: upper abdomen

　　Sit on an inclined board with an incline of 45 degrees or greater. Make sure your feet are under the roller pad. Gently place your hands behind your head. Slowly lie back without letting your shoulders make any contact with the incline. Then, contract your abdominal muscles to lift your upper body as high as possible. When you reach the highest point, contract your abdominal muscles and control them. Stop for a moment, and then use the tension of your abdominal muscles to control and restore them.

　　Training plan: 5 reps per set, 3 sets in total, rest 60 seconds between each set.

　　Tip: Don’t use your feet for leverage, but focus your strength on your upper abdominal muscles.

　　2. Lying on your back and raising your legs

　　Training area: lower abdomen

　　Lie flat on the ground, put your hands flat on both sides of your body to stabilize your body, and bring your feet together and bend your knees to approximately 90 degrees. During exercise, lift your buttocks hard with your lower abdomen, bring your knees as close to your chest as possible, and then slowly return to the starting point.

　　Training plan: Combine it with the next movement (straight leg raise) to form a first-level compound movement. Repeat each of the two actions 15 to 20 times.

　　Tip: Slightly retract your jaw to make the movement more difficult.

　　3. Straight leg raise

　　Training parts: compound movements, training upper and lower abdomen

　　body lying flat pedal Go up, put your hands behind your buttocks, and straighten your feet together. When exercising, lift your feet hard with your lower abdomen. The knees are slightly bent and cannot be completely straight. At this time, the body is about 75 degrees, and then slowly lowered.

　　Training times: 15 to 20 times. After resting for 60 seconds, repeat two sets of compound movements.

　　Tips: The heels should not touch the ground during the movement, and the entire leg should be in the air.

　　Intensive training (weeks 7-9) (reference website: 39 healthy net)