The best, fastest and simplest way to practice abdominal muscles

Abdominal muscle training's simple method

1, supine leg lifts

Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.

Action points:

(1) The body is easy to shake, so you can find a partner to resist the upper body to prevent the body from shaking.

(2) If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen.

(3) If you find this movement difficult, your legs can be slightly bent to reduce the difficulty and complete the movement.

2, supine leg pedal

Lie flat on the bed or mat, with your back close to the bed surface (or ground), and at the same time, lift your legs high, so that your legs stay in the air and repeatedly do the action of pedaling your bike in the air.

Action points:

(1) I feel very tired when I do this action for the first time. The amplitude should not be too large and the speed should not be too fast.

(2) After you master the movements skillfully, you can increase the exercise intensity by straightening your legs every time you "pedal".

3. Sit-ups on the bench

Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

Action points:

(1) Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles.

(2) The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground.

(3) Pay attention to the stability of the upper body.

(4) Don't use force on your feet.