There are many ways to practice abdominal muscles. To get the maximum effect, it is necessary to directly stimulate the abdominal muscles to the maximum extent. The following are just some of them.
Abdominal exercise can be done every day or 1 ~ 2 times a week. Practice until you are exhausted every time.
First, bend your knees and sit-ups.
Target muscle: upper part of rectus abdominis
1. Lie on your back, knees bent, feet flat on the ground, hands on your chest or behind your head.
2. Lift the upper body about 30 degrees off the ground with the strength of rectus abdominis, and then slowly restore it.
Second, calf sit-ups
Target muscle: upper part of rectus abdominis
1. Lie on your back with your calves on the stool and your hands on your chest or behind your head.
2. Lift the upper back with the contraction force of abdominal muscles, stop for a while, and then slowly recover.
Third, leg lifts and sit-ups
Target muscle: rectus abdominis
1. Lie on your back with your arms bent across your chest, your legs bent up, your calves parallel to the ground, and your ankles overlapping.
2. Lift the upper body with the strength of abdominal muscle contraction and pause. Then slowly restore. When approaching the ground, proceed to the next action.
Fourth, turn to sit-ups
Target muscles: external oblique muscle, internal oblique muscle.
1. Bend your knees and lie on your back, with your feet flat on the ground and your hands behind your head.
2. Bend the upper body with the strength of abdominal muscles, and one elbow joint, shoulder joint and contralateral knee joint will move closer to the middle. The two sides alternate.
Five, downward oblique rotation sit-ups.
Target muscles: medial oblique muscle and lateral oblique muscle.
1。 Lie on your back on the lower inclined plate, hook the fixture with your feet, gently hold your head with your hands, and then abduct your elbows.
2. Lift the upper body with the contraction force of abdominal muscles and turn left at the same time. Pause for a while and then slowly recover. The two sides alternate.
Sixth, sit up straight and bend over.
Target muscle: external oblique muscle. obliquus internus abdominis
1. Lie on your left side, with your right hand behind your head and your left arm at your sides.
2. Bend upward with the contraction force of abdominal muscles. Stop for a while, then slowly recover, do a certain number of times, and then lie on your right side.
Seven, sit-ups on the ball
Target muscle: upper part of rectus abdominis
1. Lie on your back on the fitness ball, put your hands behind your head, bend your legs and put your feet flat on the ground.
2. Lift the upper body upward with the contraction force of abdominal muscles and lean against the fitness ball. Pause and then slowly recover.
Eight, supine knees up
Target muscle: lower part of rectus abdominis
1. Lie on your back with your arms at your sides and your hands behind your head) and stretch your legs together.
2. Use the contraction force of abdominal muscles to lift your legs, bend your thighs to your chest and abdomen, and lift your hips at the same time. Pause and then slowly recover. When it is close to the ground, proceed to the next action.
Nine, supine straight leg lift
Target muscle: lower part of rectus abdominis
1. Lie on your back with your arms straight at your sides (or behind your head) and your legs together.
2. Lift the straight leg with the contraction force of abdominal muscles until it is perpendicular to the ground. Pause and then slowly recover. When your feet are close to the ground, do the next action.
Ten, sit up on your knees.
Target muscle: lower part of rectus abdominis
1. Sit on the edge of the stool (chair), hold the edge of the stool behind you with both hands, lean back about 30 degrees, and bend your legs slightly forward.
2. Lift your legs with the contraction force of abdominal muscles and try to keep your thighs close to your chest and abdomen. Pause and then slowly recover.
Eleven, the upper oblique supine leg.
Target muscle: lower part of rectus abdominis
1. Lie on your back on the upper inclined plate, hold the plate end or handle with both hands, and straighten your legs together.
2. Use the contraction force of abdominal muscles to straighten your legs and lift your hips and lower back when you reach a right angle. Pause for a while, then slowly put it down to recover.
Twelve, hanging knee torsion
Target muscles: external oblique muscle and internal oblique muscle.
1. Hold the lever forward with your palm, and your body will naturally droop, bending your knees and lifting your legs.
2. Turn your knees to one side with the strength of abdominal muscles, stop for a while, and then turn to the other side.