How to train your lower abdominal muscles?

Many people want to develop six-pack abs or even eight-pack abs, but how to develop abs has become a difficult problem for male friends. What method should be used to train six-pack abs? Male friends should not just envy others. How can you succeed without working hard? Don’t you agree? If you want to train your abdominal muscles but don’t know how, then follow the editor to learn about it.

Crunches, as the name suggests, are about rolling up the body, similar to what we call sit-ups. Mainly exercise our rectus abdominis.

We can do crunches on a flat plate or on an incline board.

When doing crunches on a flat board, we can place the soles of our feet against the flat board and then curl up our upper body. It is easier to do this way, but it can only exercise the upper four abdominal muscles, and the lower four are basically not exercised.

When doing crunches on the flat board, we can also hang our legs in the air and roll up the upper and lower body towards the middle at the same time. This movement is relatively difficult, but it can train eight abdominal muscles at the same time.

Doing crunches on the lower incline board is more intense than the one above, but because your feet are fixed, you can only exercise the upper four abdominal muscles.

I usually do 30 crunches in a set, about 10 sets.

But it mainly depends on whether you have enough time. As long as you can ensure that you can practice about 5 sets every day, I believe there will be results.

Plank mainly exercises our transverse abdominal muscles.

Key points of the movement: The body cannot be bent, it should be in a straight diagonal line.

Plank support is usually a set of about 1 minute

You can adjust the time and number of sets according to your physical condition.

Hanging Leg Raise

The movement is: we hold the horizontal bar, hang ourselves in the air, and lift our legs to 90 degrees with the body. See the figure below

Mainly exercises our lower abdominal muscles.

However, when doing this movement, do not rely on inertia to swing your body. Try to stabilize your body before lifting your legs.

If you are more capable, you can lift the instep of your feet to the position of touching the horizontal bar, which will have a larger amplitude and better effect.

I hope the above methods can help everyone. There are other ways to exercise your abdominal muscles, which I will not list one by one here. If you want to develop enviable abdominal muscles, you must persist, otherwise you will never succeed. When exercising, you can make a detailed plan, and you will definitely succeed if you follow the plan.