In fitness exercises, many people list abdominal muscle exercises as a must-do exercise every time. Despite this, there are still many fitness enthusiasts who have little understanding of abdominal muscle exercise movements, such as postures and techniques, how different movements stimulate different parts of the abdominal muscles, which movement stimulates the abdominal muscles the most, etc.
To develop abdominal muscles well, we should first understand the composition and function of the abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques and transversus abdominis. When they contract When doing this, the trunk can be bent and rotated, and the pelvis can be prevented from tilting forward. The abdominal muscles also play a very important role in the movement and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to increased anterior pelvic tilt and physiological curvature of the lumbar spine, and increase the chance of low back pain.
Let's compare 5 abdominal muscle exercises to see which one can strengthen the rectus abdominis more effectively.
Air boarding:
Lie on your back on the floor, with your lower back close to the ground, your hands on the sides of your head, and your arms open. Lift your legs, slowly perform the motion of climbing on a bicycle, exhale, lift your upper body, touch your left knee with your right elbow joint, hold the position for 2 seconds, then return to the position, then touch your right knee with your left elbow joint, and maintain the same position 2 seconds, then slowly return to the starting position.
Fitness ball crunch:
Lie flat on the fitness ball, with your feet flat on the ground, your hands on the sides of your head, and your arms open. 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 crunches:
Lie on your back on the floor, with your lower back close to the ground, your hands on the side of your head, and your arms open. Lift your legs at 90 degrees to your upper body, cross your legs, 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.
Reverse crunch:
Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, your legs raised at 90 degrees to your upper body, your legs crossed, your knees slightly bent, and then tighten your abdominal muscles. Exhale and lift your hips slightly, keeping your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position
Traditional abdominal crunch:
Lie on your back on the floor and lower. Keep your back close to the ground, place your hands on the side of your head, open your arms, place your legs flat on the ground and bend your knees slightly, contract your abdominal muscles, exhale and lift your upper body without lifting your lower back off the ground, hold for 2 seconds. Bell, and then slowly return to the starting position.
According to the electromyography (EMG) test, it was found that air boarding is the most effective exercise for exercising the rectus abdominis. The second most effective exercise is leg raises and abdominal crunches. The third is the medicine ball crunch. Research shows that when an exercise requires continuous stability and body rotation of the abdominal muscles, the abdominal muscles can produce the greatest activity due to the need to control balance in an unstable environment. When doing abdominal training, medicine ball crunches require more muscle contraction and control than traditional crunches
In fact, for best results, it is recommended to try a variety of different exercises on a regular basis because of this. No matter which exercise you choose, training and strengthening your abs takes time and patience. Remember, the goal of abdominal training is muscular endurance, not muscle and strength. . Finally, remember to stretch your muscles after exercising.