How to train waist and abdominal muscles

How should we train the abdominal muscles? Abdominal muscles are the muscles that men yearn for, and men also want to stick to them, because men with abdominal muscles are enviable, and men with abdominal muscles look mature and attractive. Because of the abdominal muscles, they look more dazzling, but it is more troublesome to practice abdominal muscles, and it takes a long time. If you have free time, you can practice more. So how to train waist and abdominal muscles?

Supine Leg Raise

Lie on your back and raise your legs to exercise the rectus abdominis, diaphragm, and rectus femoris.

Lie on your back on a flat surface. If you are in bed, you can hold the edge of the bed above your head with both hands, or hold the bed on both sides of your body with your arms.

Lift both legs simultaneously (or one leg at a time) with your knees straight up. After staying for a while, slowly lower your legs back down, raising them quickly and lowering them back down a little slower. Practice the movement slowly. Inhale as you descend, exhale as you raise your legs, and complete the leg movement while tightening your abdominal muscles.

Sit-ups

Sit-ups mainly exercise the abdominal muscles, but also have an exercise effect on the legs and waist.

Lie on your back on the incline board, hook your legs around the sponge column at the bottom of the machine, put your hands on your chest, and when your torso is bent upward, sit up with the strength of your abdominal muscles until you feel the abdominal muscles contract.

Control your abdominal muscles and slowly fall back, keeping the entire movement within 45 degrees.

Do not use the rebound force or inertia of your back to bend your torso, do not rotate on the hips, and do not use pulling force from your legs or toes. As you sit up, keep your head and chest high, and your elbows close to but not past your knees. Don't hunch your head or you may injure your spine and lower back.

Hanging Leg Raise

Hanging leg raises focus on exercising the abdominals.

Hold on to a stable object with both hands, keep your body suspended in the air, and keep it stable without swinging back and forth.

Contract your abdominal muscles and lift your thighs until they are parallel to the ground or slightly higher, keeping your legs even or bent. Stay for a moment and slowly let go. Your thighs cannot be completely perpendicular to the ground. When lowering your legs, do not lower them too quickly or let them touch the ground. To protect your lower back, do not let your hips leave the abdominal muscle board when lifting upward. Straight-leg exercises are very intense, and beginners can complete the movements in a bent-leg position.

If you want to build good abdominal muscles, it is not enough to just talk about it. You must persist and get good muscles. When exercising your muscles, you can do some preparation in advance so that you will not overwork yourself. When exercising your abdominal muscles, you must pay attention to maintaining your abdomen and not letting it be damaged. You can give it a proper massage after the exercise.