Effective training of abdominal muscles, this method is too powerful

Everyone has abdominal muscles, but not everyone can see them. In order to make the eight abdominal muscles appear, you must do corresponding exercises. If you ensure a large amount of protein intake during abdominal muscle training, it will not only make the abdominal muscles more visible, but also increase the size of the abdominal muscles, while also increasing the muscle tissue throughout the body.

1. Supine Crunches

The first exercise mainly talks about the supine crunch exercise, which can exercise our upper abdomen very well.

First, we lie on our backs on the mat with our legs bent at 90 degrees in the air. Then put your hands behind your ears. Exhale while curling up, and inhale while returning to the starting position. Repeat this exercise.

Some people may have a problem when doing this movement, that is, they hold their cervical vertebrae with both hands. This is a very serious problem. Because when your abdomen has no strength, you cannot do sit-ups, and you will naturally compress your cervical spine to help you complete the sit-ups. This will put too much pressure on your cervical spine and may cause injury to your cervical spine. So be sure to pay attention to this issue when doing it.

Another question is about breathing. Why do I emphasize that you must exhale the air in your abdominal cavity while rolling up? Because if you do this over time, your waist and abdomen will become thinner and thinner. If you hold your breath while doing this, the air will remain in your abdominal cavity, and the effect of slimming your waist and abdomen will not be very obvious.

I recommend that beginners do 3-4 groups. Because abdominal muscle exercises can be done at home, I think many people will do abdominal muscle exercises at home, so there is no problem in arranging 3-4 sets of abdominal muscle exercises. The number of repetitions can vary from person to person. If your abdominal strength is good enough, I suggest you try to reach exhaustion in each set.

(ii) Supine Leg Raise

The second exercise we will learn is a supine leg raise, which can exercise our lower abdomen well.

First, lie on your back on the mat, then place your hands above the mat and stretch your legs straight in the air. Then bend your knees, bringing your thighs toward your chest while extending your legs upward. At the same time, let our glutes leave the mat. Just repeat this exercise.

I suggest that beginners still arrange 3-4 sets, and I suggest that you do each set until you reach exhaustion. As long as you stick to it, there will be no problem in shaping our abdomen. As your abilities improve, you can change up your movements, either by adding weight or increasing the difficulty.