How to exercise your abdominal muscles

　　Whether the waist and abdominal muscles are well developed or not is not only related to the health of the human body healthy and strength, but also related to a person's size.

　　How to train abdominal muscles？

　　sit-ups

　　Lie on your back with your feet hooked on the belt or held down by a partner. Use the strength of the rectus abdominis to bend down and sit up, touch the toes with both hands, pause for a moment, then use the strength of the rectus abdominis to control the upper body, slowly lean back, and then lie down and relax the whole body. Then do it again. Inhale when you sit up, exhale and then inhale immediately before lying down, and exhale after your body is completely flat. Focus on the rectus abdominis muscles on both sides of the midline of the anterior abdominal wall.

　　People with poor abdominal muscle strength may not be able to complete the above movements easily at first, so they can use both hands to support themselves when sitting up. When you can easily sit up 10 times according to the above requirements, you can cross your hands and fingers and hug the back of your head, or even hold the barbell with both hands and place it on your chest to perform the movement. It should be noted that when the upper body falls backward, the chin should be close to the chest, the chest should be raised and the abdomen should be kept tight to keep the muscles tense. Wait until your body lies down completely before relaxing. You can also do the exercises while lying on an inclined board with your head down and your feet up.

　　Supine leg raise

　　Lie on your back, straighten your legs together, raise your straight legs at right angles to your upper body, pause for a moment, and then use your rectus abdominis to control your legs to slowly fall. Inhale as you raise your legs, exhale as you lower your legs, and focus on your rectus abdominis.

　　Sit on your back

　　Lie on your back, bend over and sit up, raise your legs at the same time, close your upper body and legs at the same time, touch your toes with your hands, and then lower your upper body and legs at the same time. Inhale when closing, exhale when lowering, and focus on the rectus abdominis. The action can be a little faster.

　　hanging leg raise

　　Hold the horizontal bar with both hands, arms straight, and body hanging. Straighten your legs together and lift them upwards at a right angle to your upper body. Stop for a moment, lower your straight legs and then repeat. Inhale as you raise your legs, exhale as you lower them, and focus on your rectus abdominis.

　　Lying on your back, side bends and sit-ups

　　The movement is basically the same as sit-ups, except that you turn your upper body to one side as you sit up. After practicing one side, practice the other side. When practicing, you should focus on the external obliques and internal obliques.

　　Weight-bearing lateral flexion

　　Stand with your feet slightly wider than shoulder-width apart, place the barbell on the back of your neck and shoulders (the barbell plates should be locked to prevent them from slipping off), and hold the barbell plates with both hands. First bend your upper body to one side, then return to an upright position, and then bend your body to the other side. Each time, you should bend until you can no longer bend. Inhale when bending and exhale when returning to straight posture. When bending, the movements should be smooth, the legs should be straight, and the back should not be hunched over. The mind should focus on the external and internal oblique muscles.

　　Weight-bearing rotation

　　Stand with your feet slightly wider than shoulder-width apart, place the barbell on the back of your neck and shoulders, hold the barbell plates with both hands, look forward, and lift your chest and abdomen. First turn your upper body to one side, then return to the starting position, and then turn to the other side. Each time, you should turn until you can no longer turn. Inhale when turning and exhale when turning back. Precautions are the same as for weight-bearing lateral flexion.

　　Another abdominal training program

　　This set of exercises is designed to create a beautiful waist and abdomen. When doing exercises, don't pause from one movement to the next. As you become more and more proficient at this set of movements, you will naturally be able to control the posture for a longer period of time, and the transition between movements will become smoother. Repeat the full set of movements 3 times, gradually reaching 5 times, 3 days a week.

　　1. Sitting and raising hips

　　Sit upright with your legs crossed, bend your knees, and place your hands flat on the floor (if your arms are not long enough, you can use your fingers or fists for support). Use your hands and abdomen at the same time to lift your butt off the ground and straighten your arms. Breathe and maintain this position for 5 to 10 seconds. Then put it down. To increase the difficulty, you can also lift your heels together when raising your hips.

　　2. Raise your chest and raise your legs

　　From the sitting position, spread your crossed legs, keeping your knees bent, and place your feet shoulder-width apart, flat on the ground. Lean your torso slightly back, stopping behind your tailbone (not vertically). Use your glutes and abs to stabilize your body and lift your feet off the floor. Knees still bent, feet hip-width apart. Open your arms, palms up. Keep your spine straight and your chest lifted. Turn the footplate outward 4 times and then inward 4 times. Breathe, keep your weight under control, and point your toes upward. Cross your right ankle over your left ankle, then your left ankle over your right ankle. Then slowly return to the starting position.

　　3.V-shaped sitting posture

　　Still controlling your balance behind your tailbone, slowly straighten your legs so that your body forms a V shape (if you can't do this, your knees can be bent). Relax and slowly lower your legs. At first you will feel your whole body shaking, but as you practice more, you will be able to complete this movement easily and control it for a longer time.

　　Rest for a while before doing the next set of movements.

　　4. Turn sideways

　　A. Lie down on the right side of your body, bend your right arm at the elbow, and support your head. Place your right thigh on the ground, raise your feet, and cross your left ankle over your right ankle.

　　B. Start to slowly turn over, switching positions on both sides of the body. At this time, the left side of your body and left thigh are on the ground, and your right ankle is crossed over your left ankle.

　　C. Transitions are key: relax into each movement. When you turn onto your back, bring your knees up toward your chest. As your movements become more coordinated, lift your head and place your hands behind your head.

　　Do 5 times on each side. Move slowly at first until you get the hang of it. Then speed up to a comfortable rhythm and increase the number of repetitions.

　　5. Bridge support

　　Sit up straight with your legs bent at the knees and feet flat on the floor. Place your palms behind your back, fingertips facing backwards. Keeping your hands and feet flat on the floor, lift your torso and hips upward. Look up and keep your neck and back in a straight line. Your calves and arms should now be parallel to each other and perpendicular to the floor. Breathe, hold this position for 10 seconds, then lower. Do it again.

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