How to exercise abdominal muscles? There are many exercises. At the same time, among the exercises, some can be exercised in the gym and some can be exercised at home. However, these movements are all particular. So how to exercise the abdomen? Some people still understand muscles. So, what’s the fastest way to build abdominal muscles in the gym? Let’s take a look below!
Incline Crunches
Use a drop bench and lie down on it , with your head on top of the bench, close to where your feet usually go. Next, hold the top of the bench with both hands. Keep your legs straight together in the air, parallel to the ground, held with your abs. Slowly lift your pelvis and toward your chest, letting your abs control the movement. Slowly lower yourself back to the starting position, maintaining constant tension on your abs throughout.
Medicine Ball Leg Roll
Using a large medicine ball, start in a push-up position with your shins on top of the medicine ball. Keep your back fully straight and pull your knees toward your chest. Let the ball roll forward at your ankles. Make sure to contract your abs at the peak of the movement, then straighten your legs and roll the ball back to the starting position.
Weighted abdominal crunch
First adjust the pull-down weight. Adjust the gantry fulcrum to the highest position. Kneel with your knees on one side of the gantry plane and curl up with a load, with your knees 60-100cm away from the base of the gantry, as long as your head does not hit the gantry. Hold the rope handle with both hands and place it behind your head. Keep your arms and legs fixed. Hold your chest, exhale and contract your abdominal muscles while pulling down. Hold for 2 seconds to raise your upper body, then slowly return to the starting position, and repeat.
Lie on your back and raise your legs
Lie flat on a mat or a flat bench (but your hands must be able to grasp the bench to maintain stability). During the movement, the upper back, arms, and hands remain fixed. Close and straighten your legs, lift your legs until your thighs are perpendicular to the ground; pause, recover, and repeat. Keep your legs together and straight during the movement, and do not lift your legs beyond the vertical position at most. Do not leave your lower back off the bench, otherwise your back will begin to exert force.
“V”-shaped end abdomen
Lie on the ground or a bench, and at the same time lift the upper torso and legs to a position of 45° above the ground, keeping your hands on both sides of the body side. This action is named after it because it resembles the letter V. Keep your legs straight and maintain this position for 30 seconds to 2 minutes.