Side abdominal muscle exercises

Many people who are particular about their body shape choose to exercise every day to increase their muscles. Girls want to make their body lines more graceful, while men want to make their body more masculine. Training the side abdominal muscles is a method that is not easy to see the effect of, but if you can build muscles, your waist will look more attractive, which is an effect that many women want to achieve, but practice is very important.

1. How to exercise the muscles on both sides of the abdomen?

1.1. Crunches/Sit-ups

To do crunches on a flat board, place your feet against the board and then curl up your upper body. It is easier to do this way, but it can only exercise the upper four abdominal muscles, and the lower four abdominal muscles are basically not exercised. When doing sit-ups on a flat board, you can also hang your legs in the air and roll up your upper and lower body towards the middle at the same time. This movement is relatively difficult, but you can train your eight-pack abs at the same time.

Generally, sit-ups are done in sets of 30, and you should do about 10 sets. However, it depends mainly on your personal time. As long as you can do about 5 sets a day, there will definitely be results.

1.2. Plank

The plank exercise mainly exercises the transverse abdominal muscles. Key points of the movement: The body cannot be bent, it should be in a straight diagonal line. Plank support usually lasts about 1 minute per set, and the time and number of sets can be adjusted appropriately depending on your physical condition.

1.3 Pull-ups

To do this exercise, you need to use fitness equipment during the day. Many communities have these fitness equipment, such as uneven bars. These are great for doing pull-up exercises.

1.4 Dumbbells

If you have dumbbells, that's great. Because holding dumbbells of appropriate weight in both hands at the same time is really effective for training abdominal muscles.

2. What should you pay attention to when exercising your abdominal muscles?

2.1. Remember to do warm-up exercises first

Whether you do abdominal muscle training with your bare hands or with the help of equipment, you need to do sufficient warm-up exercises. Warming up can not only help prevent muscle strain, but also make the muscles active and enter the exercise state faster, making the exercise effect better.

2.2. Appropriate weight increase

When doing abdominal muscle training, when your body adapts to this training state, you can appropriately increase the weight, number of sets, repetitions per set, or shorten the rest time between sets to do weight-bearing abdominal muscle training to avoid the situation where your abdominal muscles cannot achieve a breakthrough in quality after they have adapted to this training state.

2.3. Manage your exercise time

Generally speaking, each abdominal muscle exercise should last for 30-60 minutes. You can choose the two time periods of 6-8 in the morning and 17-19 in the evening to train your abdominal muscles, which can achieve better abdominal muscle training results.

2.4. Step by step

In the initial stage of abdominal muscle training, both the number of exercise sets and repetitions should be increased gradually in a cycle, rather than increased a lot at one time, which can easily cause damage to the body.

2.5. Don’t practice every day

Abdominal muscle training does not need to be done every day. As long as the abdominal muscles can be stimulated frequently, the effect of abdominal muscle training will be better. Therefore, it can be done every 2 days, and the abdominal muscles can also be given time to rest.