How a person can increase the abdominal muscles. There are some actions, and the effects of these actions are also good. At the same time, among these actions, some are good and some are average. So how to increase the abdominal muscles? Muscles, some people still know how to increase them. So, how to build abdominal muscles? Is there any way? Let’s find out together below!
Sit-ups
Lie flat on the ground, cross your hands on your chest, slightly arch your legs, stand up and then lie down. You can repeat the number of times according to your personal strength.
Those with poor physical strength or those who have not exercised for a long time can use other help, such as hooking their feet with the help of wardrobe drawers, or asking someone to help hold the insteps of their feet to make it easier to get up.
In addition, stretching the hands forward or gently holding the hands behind the head can help athletes get up easily. Although the effect is not as good as crossing the hands on the chest, it is very suitable for beginners who already have a beer belly.
Bend your knees and raise your legs sideways
1. Use a handleless sofa chair, stand sideways with your legs hanging naturally on the ground, cross your hands on your chest, bend your knees and lift your legs. Likewise, the buttocks must be as close to the chair surface as possible and should not be raised too high. Repeat a few times and then switch to the other side.
2. Lie on your side on the ground, bend your elbows to support your head, then lift one leg with your knees bent, and put it down. Repeat a few times and then switch to the other side. This group of exercises can exercise the side abdominal muscles and also strengthen the muscles of the buttocks. Suitable for men who want to stay in shape.
Air boarding
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.
Fitness ball crunch
Lie flat on the exercise ball,Place your feet flat on the ground, place your hands beside your head, and open your arms. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.
Leg raises and abdominal curls
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.
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