What is the most effective and fastest way to practice abdominal muscles?

The most effective and fastest way to practice abdominal muscles;

1, reverse abdominal breathing

Action essentials: lie on your back and relax. When inhaling, the lower abdomen is sunken; When exhaling, the lower abdomen bulges. Take a deep breath and breathe slowly for a long time. Breathe through your nose, not your mouth. Breathe. Breathe for about 15 seconds. That is, breathe deeply for 3-5 seconds, hold your breath 1 second, and then exhale slowly for 6- 10 second. 5- 15 minutes each time.

Exercise effect: improve blood circulation of viscera and waist and abdomen, and train and activate deep abdominal muscles through breathing.

2. Back pressure

Action essentials: Lie on your back on the bed, bend your knees and lift your hips, press the bed surface down with your waist for 6 seconds, then return to the starting position and do 1-3 group for 20 times, as in the previous period.

If you can't find the feeling of exerting strength, you can put your hand under your waist, try to press your palm hard on your waist, and try to use the strength of your abdomen as little as possible to experience the feeling of exerting strength at your waist. This naked picture is to let everyone see the change of back pressure floor.

Exercise effect: activate lumbar multifidus muscle and improve the stability of spine.

3. One-leg bypass

Action essentials: one leg bends hips and knees, the other leg is straight and flat, and both upper limbs are placed on the side. Take the flexed lower limb as the support point, exert force on the lower back, lift the lower back and the contralateral lower limb, stay in the air for 2 seconds, put it down, and repeat the exercise for 20 times.

The number of groups is 1-3. If one side moves easily and the other side is difficult, it shows that the function of stabilizing muscle groups on the struggling side is poor, and the training times can be appropriately increased to achieve the balance of muscle strength on both sides.

Exercise effect: activate the multifidus of the waist, exercise the strength of hips, thighs and waist, and improve the stability of the spine.

4, supine leg lifts

Action essentials: lie on your back in bed with your hands on your head (be careful not to pull your neck hard with your hands, but rely on the strength of your abdominal muscles to support your upper back). Lift the upper body slightly with the strength of abdominal muscles, bend your hips and knees with one leg, straighten the other leg, and raise the straight leg to about 45 degrees.

Stay in the air for 2 seconds, then put it down. Repeat the exercise 20 times and change the other leg. The number of groups is 1-3. If the leg can't be lifted, the sudden friend should practice horizontal lacing first.

Exercise effect: Exercise the lower abdominal muscles, increase the intra-abdominal pressure and improve the stability of the spine.

Extended data:

Make an exercise plan:

When the body fat rate drops to 13% (male) or 17% (female), you will see six-pack abdominal muscles. Of course, there are always some exceptions. But for most people, if you want to develop obvious six-pack abdominal muscles, you must reduce the body fat rate. There are many ways to determine body composition, and the simplest one is to use the body composition analyzer in the gym. You can also find other ways to calculate your body composition online.

For example, for men weighing 76 kg, the body fat rate is 18%. The target body fat rate is 12%, so it must be reduced by 6%. Calculate the weight to be lost by multiplying the body fat rate to be lost by the original weight. In this example, 0.06% times 76 kg equals 4.56 kg, which is the weight that must be reduced.

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