20 best moves to exercise abdominal muscles
20 best moves to exercise abdominal muscles
1. Single car
By lying on the ground and simulating the way of pedaling a bicycle pedal to alternately train the abdominal muscles, the bicycle abdominal retraction can effectively act on the muscles of the upper abdomen, lower abdomen, lateral abdomen, and lower waist; There are two groups, 24 times in each group (12 times for left and right feet respectively), and 30 seconds of rest time is allowed between each group.
2. Supine curling abdomen
The most classic abdominal muscle training action, which is mainly used in the upper abdomen; Put your hands behind your head during the exercise. Never break your neck with your hands to help your body bend. There are three groups, 10 to 12 times in each group, and 30 seconds of rest is allowed between each group.
3. Supine leg lifting
Supine leg lifting acts on the lower abdomen and lower waist. For beginners or people with weak waist strength, they might as well bend their legs to do this action to reduce the difficulty; It's worth noting that don't touch the ground when you swing your legs. A total of 3 groups are required, 10 to 12 times in each group, and a 30 second rest time is allowed between each group.
Sit-ups have been controversial in recent years. Some people even say "can't practice abdominal muscles? Because your sit-ups are taught by PE teachers". This statement not only makes PE teachers lie down with guns but also moves from one extreme to another, which is exaggerated. Correct sit-ups (hands do not pull the head, do not bow the back, and do not rise too high) are still effective abdominal muscle exercises. Lie on your back on the cushion, bend your knees, put your feet flat on the cushion, cross your hands on your chest or ears, and pay attention not to pull your head. Find someone to press your feet, or put your feet under a weight. When you rise, your lower back and shoulder blades leave the cushion surface at the same time, keep your back straight (don't bow your back), rise until your body is about 45 degrees from the ground, and then fall slowly. Repeat.
This action may be quite easy for you. You can continue to improve the difficulty. Find an inclined bench or load to exercise. In the weight-bearing exercise, put the weight on the chest and increase the weight.
5. Abdominal curling
Lie on your back on a cushion, put your arms on your chest or your hands on your ears (also don't put them behind your head), and bend your knees. The trunk rises slowly. It should rely entirely on the abdominal muscles. It is OK to form a 30-degree angle between the trunk and the ground.
The key point of this action is that the whole back is not completely off the ground, because completely off the ground will cause the tension of back muscles and the increase of lumbar pressure. Increasing the action range will not make the six abdominal muscles develop faster.
The most important part of abdominal curling is that the abdominal muscles contract at the beginning, the shoulders leave the cushion surface, exhale upward, and inhale downward. At this time, the shoulders leave the ground.
Hold for 2 seconds at the top of the curl, and then contract the abdominal muscles more vigorously (professionals call it peak contraction). Then inhale and lower the torso slowly and control until the shoulder blades touch the ground slightly, but don't let the abdominal muscles relax completely.
6. Supine leg lift
Lie on your back on the cushion surface, straighten your legs, put your hands on both sides of the body, keep your legs up (don't bend your knees) until they are close to 90 degrees with the trunk, and then drop your legs slowly. Don't let your legs touch the ground when repeating, and always maintain muscle tension.
Some people also say that supine leg lifting is not the best training action to exercise the abdominal muscles. To exercise the lower abdominal muscles, it is important to lift the hips rather than complete the leg lifting and releasing action, and for practitioners with low back pain, this action may aggravate the low back pain. Therefore, it is important to choose actions from person to person.
7. Lie on your back and start at both ends
Lie on your back on a flat surface with your hands on your sides to maintain balance. Lift your knees and torso at the same time and do it at a high place. Bend your legs naturally, keep your hands close to your ankles, and then slowly fall. This movement is relatively difficult, but when you are proficient, it can be used as a common exercise.
Restore slowly and do not fall by gravity. Slowly return your hands and feet to the ground. When you are proficient, you can put a heavy object between your feet, such as a solid ball or a small dumbbell.
8. Dynamic plate support
Lie prone on the ground and support the ground with elbows, forearms, and toes. As far as possible, close your abdomen and move your hips up slowly. At this time, your body is like a mountain, and your hips are at the highest peak. Then the hips fall slowly and return to the starting position. Be careful not to relax your hips when falling. This action can more effectively train the deep abdominal muscles.
9. Flat plate support
Lie prone on the ground and support the ground with elbows, forearms, and toes. The body looks in a straight line. This is the well-known flat support, which can exercise the core muscles of the body (including abdominal muscles). Try to maintain this position with standard movements for a long time.
Beginners should keep at least 45 seconds. Those with certain experiences can keep still for more than 2 minutes. It is not necessary to stay too long. If you can hold for 2 minutes, you should increase the difficulty of movement (lift one foot or one upper limb), rather than blindly prolong the time of static training.
10. Bicycle belly roll
You may think that the internal and external oblique muscle (the muscle next to the six abdominal muscles) is not important in exercise, but it always plays a role in exercise. The internal and external oblique muscles are on both sides of the abdomen. There are many exercise methods to exercise the internal and external oblique muscles, including trunk rotation, rotation during sit-ups, ipsilateral flexion, rotation with solid balls in both hands, and training with rotating equipment in the gym. Note that many beginners' internal and external oblique muscles are weaker than rectus abdominis, so don't ignore the training of internal and external oblique muscles.
When doing bicycle belly curling, the legs bend and stretch alternately in the air. At the same time, the trunk rolls the belly and adds rotation, that is, the left knee faces the right shoulder and the right knee faces the left shoulder.
11. Swiss Ball curl
A Swiss ball can be used for many curling exercises. Exercise in an unstable state on the ball will improve the balance of the body and mobilize more abdominal muscles, which will make the training more fun.
12. Abdominal muscle wheel exercise
Hold the ABS wheel handle with both hands and land on your knees. Extend your arms and slowly push the ABS wheel away from your body. Fall as far as you can, but your body can't touch the ground. The farther you stretch forward, the better the stimulation effect on your abdominal muscles. If you want to increase the difficulty of the movement, you can choose the standing position for training.
13. Pull up (hold back with both hands)
The pull-up seems to have nothing to do with the abdominal muscles, but when you do the pull-up, you will be surprised to find that many muscles around the abdomen are working. If the strength is not enough, you can choose a lower horizontal bar so that your feet can land on the ground and use the pedal to assist in the pull-up movement.
Pull up is a compound action, which will greatly enhance the physical quality. Push-ups also belong to this kind of action. It is a creative comprehensive action and is your good friend.
14. Sitting Russian swivel
First sit on the mat, then lift your legs off the ground, and keep your legs bent at a certain angle.
15. Supine alternate pedaling
This action is very classic, and it can also exercise the internal and external oblique muscles. First, lie on the mat, then lift your upper body and shoulders off the ground and lift your thighs off the ground. Hold your head with both hands and rotate left and right as your thighs bend and straighten.
It can not only exercise our abdominal muscles but also our leg muscles. Although the "tear" of the abdomen is not very obvious, it has many benefits. This action requires us to tighten our abdomen and buttocks as much as possible when we finish. As shown in the figure, our thighs and arms should be completely straight. When we straighten, we can keep the same level as our body. When doing this action, you can also arrange a task amount for yourself. For example, the left hand and the right hand can complete dozens of times or dozens of seconds as a group, and how many groups can be completed in a day.
17. Abdominal curling
Roll your belly flat, lie flat on the ground, bend your knees, put your feet flat on the ground, lift your legs and roll your belly, lie flat on the ground, bend your legs, lift and hang in the air, lower your legs parallel to the ground, and lower your legs and roll your belly, which is the same as the action of lifting your legs and roll your belly, but put your legs down and still keep flying a few inches away from the ground. A group of 20 is difficult to insist on at the beginning. We must not be lazy. We should strictly follow the action requirements, even if we stop a little halfway.
18. Reverse coiling
Bend your knees, keep your feet together, and lie flat on the floor 15cm away from the ground. Put your hands behind your head. The state is similar. You are ready to do the basic belly curling action. Keep your feet close to your hips, contract the underside of your abs, slowly bring your knees closer to your chest and keep your hips off the floor.
19. Side brace
20 times, 2 groups. Lie on the side of the body on the mat, support the body with your forearm, and put the other hand on the waist and abdomen. The preparatory action is that the shoulders, waist, and legs are in a straight line, the abdomen continues to tighten, the abdomen sinks first, and then goes up to feel the full contraction of the external oblique muscle.
20. Lie on your back and touch your knees with diagonal elbows
20 times, 2 groups. Lie on your back on the cushion, put your hands on your ears, open your elbows outward, bend your feet, step low, and relax your neck. Keep the abdomen tight, lift the right knee and upper body at the same time, and the left elbow follows the upper body close to the right knee to feel the contraction of abdominal muscles, and then practice on the other side.