7 days to exercise abdominal muscles, these methods are the most effective

If male friends want to have a charming figure, they must have proud abdominal muscles. To exercise the abdominal muscles, you need to master the correct methods. A good method can show results in a short time. In particular, if you master the following methods, you will definitely see abdominal muscles within a week.

1. Pedaling in the air

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position.

2. Fitness ball crunch

Lie flat on an exercise ball with your feet flat on the ground, your hands beside your head, and your arms outstretched. Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

3. Leg raise and abdominal crunch

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

4. Weighted Crunches

Begin by adjusting the pulldown weight. Adjust the gantry fulcrum to the highest position. Kneel on one side of the gantry with both knees, with the distance between the knees and the base of the gantry being 60-100cm, making sure that the head does not hit the gantry. Hold the rope handles tightly with both hands and place them behind your head. Keep your arms and legs fixed, hold your chest in, exhale, and contract your abdominal muscles to pull down.