Abs are now a symbol of good figure. Both men and women hope to have abdominal muscles. Abdominal muscle exercise is very popular. Many people want to reduce abdominal fat and develop sexy abs through exercise. So do you know what abdominal muscle training exercises are? Let’s go take a look below!
Lying on your back and raising your legs
Lie on your back on the yoga mat, with your upper half placed by your ears or behind your head, your legs together and straight forward, and your feet off the ground. Keep your body stable, keep your legs straight, use your eyes and abdomen to lift your legs up until they are perpendicular to the ground, pause at the top, feel the contraction of your lower abdominal muscles, then control the speed and slowly restore in the opposite direction, paying attention to your feet when restoring. Don't hit the ground.
Lie on your back and raise your legs alternately left and right
This action requires lifting the legs up and keeping them perpendicular to the ground. By stretching the legs, you can effectively exercise the leg ligaments. Note that the stress point is still on the abdomen, which helps to exercise core muscle groups such as rectus abdominis and transversus abdominis. The practitioner lies on his back on the ground, with his hands naturally placed on both sides of the body, with his palms facing down on the ground, bending his knees, applying force to his abdomen, lifting his legs off the ground and stretching upwards, with the soles of his feet facing upward, to maintain body balance. Adjust your breathing, keep your upper body still, sink your buttocks, bring your legs together and swing to the right, return to the top of your body and then swing to the left, keep your shoulders and hands still on the ground, repeat this action 10-15 times.
Lying on your back and raising from both ends
This action mainly exercises the rectus abdominis. First, lie on your back on a yoga mat, with your back straight on the ground, your legs straight together and slightly raised to keep your feet off the ground, and your hands stretched straight above your head to keep your body in a straight line.Then use your abdominal strength to roll up your upper body and legs at the same time, and at the same time lift your hands upwards, trying to make contact with your feet. Pause briefly after contact, then resume. A set of training can be performed about fifteen times, with 2-3 groups training at a time.
Rope rotation
Adjust the rope to about shoulder height, stand sideways to the rope, with your feet slightly wider than shoulder width, and your waist and back straight. Keep your core tight, straighten your arms to the sides, and hold the rope handles with both hands. Keep your lower limbs stable, keep your core tight, keep your arms straight, elbows slightly bent, use abdominal force to drive your shoulders forward and outward, pull the rope outward, pause at the top of the movement, and feel the squeezing of the side abdominal muscles. Then actively control the speed and slowly restore it in the opposite direction.