Several ways to practice abdominal muscles how to practice abdominal muscles

1, supine hip lifting legs, pay attention to the difference with supine leg lifting, supine hip lifting leg lifting movement amplitude to be a lot larger, lifting the legs when the lower back off the board has been achieved so that the whole upper and lower abdominal full contraction.

2, supine straight legs touching the feet roll abdominal, tighten the abdomen, slow action, tighten the abdomen to a fixed point when the pause for a second, try to keep the legs straight, or slightly bent. Exercise 4 groups, each group in 15 to 30 between the best, interval rest time in a minute to a minute and a half.

3, unilateral supine abdominal curls, the same action should not be too fast, the hand light to support the head do not exert too much force. Each side to do 2 to 3 groups, each group of 15 or so, the interval rest time in a minute or so.

4, the side of the plate support down stretch, the lower half of the body to remain immobile, just the upper body movement, the upper body with the direction of the hand to twist the tightening of the abdominal muscles.

5, supine knee curls, abdominal tension, do not pull the neck, roll the abdomen to keep squeezing the abdomen for 1 second and slowly return to the starting position. Keep both hands stable and head the same plane, avoid swinging, pay attention to the shoulders do not land.

6, supine alternating leg lifts, back close to the ground, arms stationary throughout the exercise, knees slightly bent, not on the ground when put down, through the abdominal force to lift the legs.