Lower abdominal training exercises

Male friends must pay attention to the training of lower abdominal strength, because only when a man has sufficient lower abdominal strength can a man's waist be strong. Especially after men have experienced sexual intercourse, they will know that waist strength is a very important factor in lasting sexual life. When doing lower abdominal training, you can also choose some exercises. Anyone who is interested in doing lower abdominal strength training must understand the exercises for lower abdominal training.

Lower abdominal training method

1. Lower abdominal training

How to: Lie on your back with your palms facing down on both sides. Then curl up, bend your thighs so they are perpendicular to the ground, and bend your calves so they are horizontal to the ground. Then slowly tighten your abdominal muscles, lift your hips 2-5cm, and maintain this position. (Relax your upper body and arms), then slowly lower your hips and repeat this movement.

2. Upper abdominal training

How to: Lie on your back with your knees bent and your calves resting horizontally on the back of a chair. Your thighs should be vertical and your hips should be tight. Slowly bend your body to a 30-degree angle with the ground and maintain the position. Lie down slowly. For better results, straighten your legs.

Lower abdominal tightening training method

Action 1: Lie on your back and do half-body raises 10-15 times;

Action 2: Sit and put your legs together and knees together 15-20 times;

Action 3: Lie on your back and do 15-20 hand and foot raises on the opposite side;

Action 4: Sit and touch your elbows to your knees alternately 15-20 times.

The above four super abdominal muscle training movements can perfectly exercise the entire abdomen, especially the lower abdomen. When women do these four movements, do 10-20 reps of each movement. After a short rest, do the next movement 10-20 times. Do 4-6 cycles, 3 to 4 times a week.

What is the principle of abdominal training

The rectus abdominis is a long muscle group composed of a series of short muscle fibers arranged in a vertical direction. The upper abdominal muscles pull the chest toward the legs and buttocks, while the lower abdominal muscles connect the upper abdominal muscles to the pelvis, causing the pelvis to curl upward.

The external oblique muscles and internal oblique muscles on both sides of the rectus abdominis can also be stimulated by reverse curling. In addition, the stability of the torso during the movement also depends on these two muscle groups to maintain. During the reverse crunch, the external oblique muscles on both sides contract simultaneously to maintain body stability and balance.

The internal oblique muscles are deep muscles hidden under the external oblique muscles. Their functions are similar to those of the external oblique muscles. They can maintain the stability of the torso and lift the legs upward. It can play a role in abdominal training and achieve better results.

Therefore, if you want to look better and slimmer, lower abdominal training is actually a kind of body beauty. It not only achieves the effect of exercise, but also can exercise your body. Get moving!