Eight-pack abs are synonymous with a good figure for a man. Having abdominal muscles will make you look more handsome and masculine. For people who are just starting to train their abdominal muscles, they are more concerned about what exercises they should do to better train their abdominal muscles. So what do you know about the eight exercises for abdominal muscle training? Let’s go take a look below!
Bicycle style
Lie on your back on the road to simulate pedaling on a bicycle As an alternative to training abdominal muscles, bicycle-style abdominal contractions can effectively target the muscles of the upper abdomen, lower abdomen, flanks and lower waist. A total of 2 groups are required, each group is 24 times (flexion and extension of the left foot and right foot 12 times each) ), allowing 30 seconds of rest time between each set.
Hanging leg raises
It is one of the most comprehensive exercises for abdominal muscles, but most people only do hanging leg raises. Next, you just extend your feet and only complete the first half of the movement. In this case, the main exercise is the iliopsoas muscles rather than the abdominal muscles. The proper way is to keep the knees as close to the chest as possible and roll up the entire pelvis. At the same time, pay attention to prevent the body and feet from shaking.
Lining on both sides
This posture is also extended from push-ups. The difference from our usual sit-ups is that both sides Up, the two sides refer to the two feet and arms stretching out at the same time and touching. This action has a very good effect on abdominal exercise and better stimulates our waist muscles.
Lift your legs and do abdominal curls
If you lift your left foot, use your left wrist joint to touch the calf of your left foot as much as possible. After doing the left side, switch to the right side. Take a short break, but it doesn’t have to be too long. Then stretch out the left leg and use our right wrist joint to touch the calf of the left leg with all our strength.
Reverse crunch
Bend your knees,Place your feet together more than 15cm apart from the ground, lie flat on the floor, put your hands behind your head, and be ready to do basic crunches. Keep your feet close to your buttocks, contract your lower abdominal muscles, and slowly bring your knees closer to your chest while letting your buttocks lift off the floor.
Push-ups
Lie on your back, bend your legs normally, make half-clenched fists with both hands, and place them on either side of your ears. Let the waist force the upper body to rise directly, and then slowly lower the body to reset it. Push-ups are an important step in physical exercise, and their main function is to increase the energy of the waist muscles.
Plank
Plank mainly exercises the transversus abdominis in our waist muscle group. When doing this posture, the human body must maintain Make it a straight line without bending any part of the body. As for how long this posture should last, you have to decide based on your own physical standards. You cannot blindly follow the trend and pursue perfect results and damage your own muscles. If you can only persist for a few dozen seconds at the beginning, don’t worry. Go slowly, from easy to difficult, from more than ten seconds to more than ten minutes. If you persist for a long time, you will eventually see actual results.
Abdominal curls
Lie flat on the yoga mat, bend your knees at 90 degrees, and cross your hands on your chest. Bend your shoulders and torso upward toward your knees. To round your back, don't try to lift your entire back off the floor, just curl forward and bring your ribcage closer to your pelvis. At the top of the movement, deliberately give your abdomen extra squeeze to achieve full contraction. Then relax, lower your shoulders, and return to the starting position.