How to train lower abdominal muscles

Many people have abdominal muscles, especially when they exert force, the abdominal muscles will be more obvious. So how do you train the lower abdominal muscles? Muscle training in any part of the body is not an easy task. On the one hand, you need to choose a method of exercise that suits you and not exceed the load that the human body can bear. On the other hand, you also need to persist for a long time, so that you can find that your body is changing little by little.

Sit-ups: Lie flat on your back with your calves on a bench, then contract your shoulders and create an arc with your upper abdomen, as if you were about to roll forward. I don't push my head so far forward that it touches my legs during the movement because that means my back will leave the ground and my hips will start to take on the work that should be done by my abdomen. As I descend, I slowly lower my shoulders back to the ground, never relaxing my abs. Many people do this exercise by clasping their hands behind their head, but most of the time, all they do is pull their head forward. I usually put my fists in front of me.

When training your abdominal muscles, do not arch your back but instead keep your chest slightly inward so that the tension is concentrated on the abdomen. The straighter your upper body is stretched, the more your hips are involved, which not only reduces the stress on your abdominal muscles but also increases the risk of lower back strain. Exercises: I generally use only three exercises and avoid monotony by changing their order often.

Vertical leg raise: When doing this exercise, you should first avoid swaying, keep your body tense, and control the speed of the movement. To hit my intercostal muscles, I rotate my knees side to side, which also works my obliques. The key to a proper leg raise is to extend your hips forward. If you simply raise your legs, it will be comfortable, but it will only stimulate your buttocks instead of your abdominal muscles. Do it my way, the exercises are very strenuous but will totally work your abs. The speed of the movement varies from person to person, but make sure you lower your legs slowly to prevent swaying.

Remember: your goal is to work your abs, not to lift your legs any way you can. If you find it difficult to do this exercise with your legs fully straight, do it with your knees bent. When your abdominal muscles become strong, gradually move on to your legs.

Through the above introduction, everyone has a clear idea of ​​how to train the lower abdominal muscles. Building muscle is a long and arduous task, so don't give up halfway. You also need to treat exercise as a habit. Don't think of it as a burden or pressure. Only if you truly like to do it can you achieve better results.