How to train abdominal muscles 13 most effective abdominal muscle training methods

　　abdominal muscles exercise There are many ways, but do you know how to exercise for the best effect?

　　1. Bicycle type

　　Lie on your back on the ground and alternately train your abdominal muscles by simulating pedaling on a bicycle. A total of two sets are required, each set is 24 times (the left and right feet are stretched 12 times each), and a 30-second rest time is allowed between each set.

　　2. Lying on your back and doing abdominal crunches

　　The most classic abdominal muscle training movement, which mainly affects the upper abdomen. During the exercise, place your hands behind your head. You must not crack your neck with your hands to help your body bend during the exercise. You need to do a total of 3 groups of 10-12 times each, and a 30-second rest time is allowed between each group.

　　3. Lie on your back and raise your legs

　　The supine leg raise works on the lower abdomen and lower waist. For beginners or people with weak waist strength, you can bend your legs to perform this action to reduce the difficulty. Be careful not to touch the ground when lowering your legs. A total of 3 sets of 10-12 reps are required, with a 30-second rest period allowed between each set.

　　4. Logging style

　　The woodcutter pose is an effective training exercise for the lateral abdominal muscles. Due to the participation of weight-bearing equipment, it can give additional stimulation to the body muscles and achieve the effect of improving the outline of the abdominal muscles.

　　First, you need a weight-bearing equipment (optional equipment includes dumbbells, medicine balls, etc.). The weight you choose should allow you to perform 12 repetitions in a standard manner. When exercising, you must ensure the training principles of fast up and slow down, and lift the dumbbell above your head every time. A total of 3 groups of 8-12 times each are required (one side completes 8-12 times before switching to the other side, completing one time on each side is considered a complete group). A 30-second rest period is allowed between each group.

　　5. Trunk rotation pose

　　The target muscle groups are the external obliques, upper abdomen, iliopsoas, and serratus muscles. You also need the help of a weight-bearing device (medicine balls are preferred, followed by dumbbells). For beginners, you can put your feet on the ground when turning with weights to reduce the difficulty. After reaching the intermediate and advanced levels, you can lift your feet off the ground to increase the difficulty. During the rotation, the back should always be kept straight. A total of 3 sets of 12 reps are required. Allow 30 seconds of rest between each set.

　　6. Swiss ball dumbbell fly

　　Different from the ordinary dumbbell flyes we do, doing dumbbell flyes on a Swiss ball requires more muscles from the body to participate, especially the abdominal muscles. In order to ensure the balance of the body and the standard degree of movement, the dumbbell should be light rather than heavy.

　　Practitioners focus on the waist and need to do a total of 3 groups of 10-12 times each, allowing a 30-second rest time between each group.

　　7. Prone bridge pose

　　To ensure beautiful abdominal muscles, you should not neglect back training. Supine bridge training provides a perfect training method. In order to ensure the training effect during the whole process, the trainer's head, waist and legs should be in a straight line, especially the waist and abdomen should always be kept tight.

　　This action requires 3 groups. Beginners can start practicing by timing each group for 30 seconds, and gradually extend the time to 60 seconds. The appropriate rest time between each group is 20-30 seconds (if your waist feels uncomfortable during training, please stop immediately).

　　8. Touring style

　　The circuit style can not only train the abdominal muscles, but also effectively affect the legs and