It is very good for a person to exercise regularly, and after exercising, he can make his figure better and his physical quality better. How to exercise your abdomen? You can exercise your abdomen through crunches, sit-ups and other methods. So, what are the most effective abdominal exercises? Let’s take a look at the methods below!
2. When standing up, keep your lower back from the ground and use the strength of the upper abdominal muscles to roll up your upper body (no more than 45 degrees). Slowly arch your shoulders and torso upward toward your knees. Note that you want to bend your back, but don't try to lift your entire back completely off the ground. Just curl forward and bring your chest closer to your pelvis.
3. After about 2 seconds, slowly lie down (do not lie completely flat, lie down about to your shoulders), and follow the breathing rhythm (exhale when you stand up, inhale when lying down).
Sit-ups
1. Lie on the sit-ups site, preferably in a soft and comfortable place (in order to prevent hard grinding pressure on the spine during exercise) Lie down with your body upright, knees bent, knees facing up, and feet shoulder-width apart. Then put the whole back of the body in complete contact with the ground, put your hands behind your ears and relax your whole body or place them on your chest.
2. After lying down, slowly lift your back off the ground. At the same time, slowly focus the realization on the abdomen. At this time, you should feel the abdominal muscles tightening obviously. Keep the abdominal tightening posture for 5 seconds and then slowly lower it. Repeat this action.
Lie on your back with straight legs raised from both ends
1. Lie on your back, raise your head slightly, straighten your legs horizontally but not touching the ground, stretch your arms above your head, and form a Horizontal "one" shape. Lift your arms and stretch them forward, lifting your shoulders off the ground. At the same time, lift your legs up and touch your calves with your hands.
2. Pause for a moment at the highest point, then return down to the starting position, sit up when you exhale, and return when you inhale.
Cycling in the air
1. 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 cycle.
2. Exhale, lift your upper body, touch your left knee with your right elbow, maintain the posture for 2 seconds, and then return. Then touch your right knee with your left elbow joint, hold the same for 2 seconds, and then slowly return to the starting positionpotential.
Plank support
1. Lie prone, with your elbows bent and supported on the ground, with your shoulders and elbow joints perpendicular to the ground.
2. Put your feet on the ground, lift your body off the ground, straighten your torso, keep your head, shoulders, hips and ankles on the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, and keep your spine Extend, lower your eyes naturally, look at the ground about 30 centimeters in front of your fingers, and keep breathing evenly.