How to build abdominal muscles? try these methods

　　Everyone wants to have a perfect and strong figure, especially with the strengthening of people’s fitness concept in recent years and the rise of gyms everywhere, people exercise There are more professional venues. The recent trend of "showing off your abdominal muscles" has brought many people back to the gym. Even those who don't usually exercise have begun to exercise in order to catch up with the fitness trend. If you want to develop perfect abdominal muscles, in addition to appropriate dietary adjustments, you also need a lot of exercise. So how can you specifically develop abdominal muscles?

　　How to build abdominal muscles

　　1. Frequency

　　Work out your abs every other day. In terms of quantity, although many people do hundreds of sit-ups at one time, it is recommended to choose 2 to 4 exercises that are most effective for you, and only do three groups of 30 to 50 times each, and each group should reach complete failure.

　　2. Weight

　　The greater the weight used during abdominal muscle training, the greater the possibility of irregular movements, and it will also make the waist thicker. The idea that adding weight will burn more fat is wrong. Therefore, it is recommended to use tension and control instead of weight-bearing, and use your mind to use external weight to tighten and stimulate the abdominal muscles.

　　3. Correct the situation

　　When training your abs, keep your abs tense throughout the entire set and don't let them relax, either at the beginning or at the end of the movement. Always reach complete failure, every set should be done to complete failure, don't count the reps, keep doing it until you can no longer contract your abdominal muscles. It doesn't have to be completely straight. When practicing abdominal muscles, don't arch your back but keep your chest slightly inward. In order to concentrate the tension on the abdomen. The straighter the upper body is stretched, the more force the buttocks participate in. This not only reduces the stress on the abdominal muscles, but also increases the risk of straining the lower back.

　　4. Hanging leg raise

　　When doing this action, you should first pay attention to avoid swaying, tighten your body, and control the speed of the action. To stimulate the intercostal muscles, rotate the knees from side to side, which also works the obliques. The key to a correct leg raise is to extend your hips slightly forward. It's certainly comfortable if you just simply raise your legs, but that's just stimulating your glutes and not your abs. Doing it this way, it's a very tough exercise but will totally stimulate your abdominals. The speed of movement will vary from person to person, but make sure you lower your legs slowly. to prevent swaying. Remember the goal is to build abs. Instead of lifting your legs any way you can. If you find it difficult to do this with your legs fully straightened, you can do it with your knees bent. When your abdominal muscles become stronger, gradually straighten your legs.

　　5. Sitting and raising legs

　　This action can better stimulate the lower abdominal muscles. Sit on the edge of the bench, stretch your legs forward and downward, lean back about 10 degrees, and hold on to the edge of the bench to maintain balance. Without bending your knees, lift your legs upward. Until the toes are parallel to the eyes, then control. Control and tension are crucial throughout the movement. A slight negligence may cause lower back injury. As your abdominal muscles become more and more fatigued, you can gradually bend your knees until complete exhaustion. Many people like to lie flat on a bench to do this action, which will cause the buttocks and abdomen to reduce the arc tension of the abdomen, focusing more tension on the buttocks rather than the lower part of the abdominal muscles.

　　6. Lying on your back

　　The starting position is lying on your back on a flat mat or on an inclined board with your head up. Hold the fixed object behind the head with both hands, contract the abdominal muscles during the whole body straightening movement, and bend the straight legs upward to the maximum extent possible. Hold for a second, then slowly lower your legs. Breathing method: Inhale when you bend your legs upwards, and exhale when you lower them back. Note that when lowering your legs, you still need to control your abdominal muscles and don't let them fall too fast.

　　Try these exercises

　　Air boarding:

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, and keep your lower back from the ground. Exhale and lift your upper body, maintain the posture for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.

　　Traditional crunch:

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.

　　arm sit-ups

　　Lie on your back with your knees bent and your feet fixed. Wrap a towel around your neck from the back and pull one end with each hand. Contract your abdomen, lift your shoulders, slowly roll up your back, and then slowly lean back until you almost touch the floor and continue to stand up, repeat. If you find it too difficult, just lift your upper body off the ground.

　　Leg raises and abdominal curls:

　　Lie on your back on the floor, bring your arms forward so that your shoulder blades are as far away from the ground as possible, and your lower back is close to the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly drawn toward the chest, contracting the abdominal muscles, exhaling to lift the upper body, keeping the lower back from the ground, keeping the waist part still, pulling the arms when exhaling, slowly lowering the back when inhaling, keeping the legs still, and maintaining a good breathing rhythm.

　　ball crunch

　　What kind of exercise can you do to exercise your abdominal muscles? Lie flat on a fitness ball, with your feet flat on the ground, your hands on the side of your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.

　　Weighted abdominal crunches

　　Start by adjusting the pull-down weight. Adjust the gantry fulcrum to the highest position. Kneel on the flat side of the gantry with your knees 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. (Reference website: Medical Network)