How does one train eight-pack abs? Of course there are many training methods, but some people don’t know how to train eight-pack abs. I believe some people still know what training methods there are. So, what are the methods for training eight-pack abs? Let’s take a look at the methods below!
1. Sit-up leg-ups
When starting the Sit-up leg-up movement, you need to We lie on our back on a flat mat or on an incline with our head up (the preparation is similar to a sit-up). When starting the movement, we should pay attention to holding the fixed object behind the head with both hands and keeping the whole body in a straight state. At the beginning of the formal movement, we need to contract our abdominal muscles and straighten our originally straight legs upward to the maximum extent possible. Hold for a second, then slowly lower your legs. Breathing method: Inhale as you extend your legs upwards, and exhale as you lower your legs. This action is actually not difficult, and the safety factor is also very high, but the core training is our abdominal muscles, so it has a good effect on exercising the abdominal muscles.
2. Fitness ball crunches
Lie flat on the 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.
3. Leg raises and abdominal curls
Lie on your back on the floor with your lower back 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 your chin slightly drawn toward your chest.
4. Reverse crunches
Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, and your legs raised at 90 degrees to your upper body. Cross, knees slightly bent. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.
5. Traditional crunch
Lie on your back on the floor with your lower back close to 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.