Abdominal muscles can greatly enhance the beauty of our body. Many people think that abdominal muscles are a good part to exercise. In fact, it is not difficult to exercise abdominal muscles. The secret to exercising abdominal muscles is to reduce the body weight of our abdomen. Fat percentage, generally boys’ body fat percentage is 15%-18%, and girls’ body fat percentage is 20%-25%. If the body fat rate in our abdomen is lower than this value, we can exercise our abdominal muscles very well.
1. Sit-ups
Speaking of what are the exercises for abdominal muscles? Perhaps the first thing many people think of is sit-ups. In fact, this is a relatively normal phenomenon, because sit-ups are a basic training movement included in the physical exercise of primary and secondary school students. We have often been exposed to and understood this movement since childhood. It is trained by stretching and contracting the abdominal muscles and swinging the arms. Set aside 30 minutes a day for sit-ups and you will see the formation of abdominal muscles within a few months.
2. Supine leg raise
Supine leg raise is one of the common movements for training abdominal muscles. It belongs to the category of bodyweight freehand training and can be performed daily at home without going to the gym. train. When training supine leg raises, we need to lie flat on a yoga mat or on the floor or bed. Keep your legs naturally straight and close together, and place your hands naturally at your sides. Take a slow breath, lift your legs at the same time, and keep your legs together. The knee joints can naturally bend slightly. When your thighs are at a 45-degree angle with the ground, slowly lower your legs to the initial supine position. It is recommended to train 5 groups a day, each group training for 1 minute.
3. Supine alternating kicking exercises
The supine alternating kicking training is very similar to the supine leg raising movement. When training supine alternating kicks, we must also keep the supine position with legs together and straight, and at the same time, the upper limbs are slightly rolled up to ensure that the shoulder blades do not come into contact with the ground. At the same time, stretch your legs straight and lift them upward to fully stimulate your abdominal muscles. Alternately perform leg-raising movements with both legs. During the kicking process, keep your legs straight and do not make contact with the ground during the movement.