What exercises can train abdominal muscles

I believe many of my friends have seen the movie Fast and Furious. The hero in the movie has been sought after by many female friends for his perfect chest muscles and abdominal muscles, and instantly became the male god image in the hearts of women. So now every male friend hopes that he can have perfect 8-point abdominal muscles like him. It is for this reason that more and more male friends have begun to think of various ways to exercise their abdominal muscles, so I will introduce to you what exercises can perfectly exercise your abdominal muscles.

Crunches

First, lie flat on the yoga mat with your knees bent and your feet flat on the ground. Tuck in your stomach, straighten your chest, and tuck your chin in. At the beginning, exhale and lift your shoulders off the ground about 40 degrees, then gently return to a lying position while inhaling. 2 seconds up and 2 seconds down count as a set, 15 times per set, and 3 to 4 sets.

2. Vertical Leg Raise

It mainly trains the lower abdominal muscles, and the legs are always in a vertical position for lifting and lowering. First, lie flat on the yoga mat and lift your feet off the ground, with your thigh bones and the ground perpendicular. Exhale while exerting force and gently lift your pelvis off the ground. Then slowly lower it while inhaling, allowing the pelvis to return to the ground. Lift up and lower it for 2 seconds each, one up and one down counts as one time. Do 15 times in a set and do 3 to 4 sets.

3. Mason Twist

This is a great exercise for your entire core. Sit on your mat with your legs raised (it's okay to have them a little bent), make a big fist with your hands, and then begin to twist your body to touch your fists to the ground. Rotate your body about 30 degrees, 2 seconds for each side, 15 times per set, and repeat 3 to 4 sets.

4. Plank

The main focus is to train the deep transverse abdominal muscles. Lie prone on the floor, support your body with your elbows, shrink your abdomen, straighten your chest, and keep your spine stable. One set is 60 seconds, and you should train 5 sets. (Reminder: Remember to use force on your stomach and don’t let it fall, otherwise the effect will be greatly reduced)

5. V-up

Lie on your back with your legs straight with both ends raised to form a V, hence the name V-up. The double crunch exercise can work out the entire rectus abdominis muscle. First, lift your shoulders slightly off the ground, and at the same time lift your pelvis off the ground. Stretch your hands and feet upwards to the highest point at the same time, then gently touch them and lower them. Exhale first and then inhale during the process. Two seconds each for each move, one set. 15 times per set, 3 to 4 sets.

I wonder if you have learned the methods we introduced above. In fact, in life, not only these methods can effectively exercise the abdominal muscles, but there are many other methods to exercise. Therefore, when exercising, we must find the method that suits us best and stick to exercising. We should not be impatient for success. If we give up after only exercising for a period of time, it is easy to cause the original effect to rebound, and all the previous efforts will be wasted.