How to build abs? As the title suggests, thank you

1.Boarding in the air: Lie on your back on the floor with your lower back close to the ground.

Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset.

Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position. 2.Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the floor, your hands on the sides of your head and your arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you increase the difficulty, you can do it with your feet together. 3.Leg curls:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest. 4.

Reverse crunch: Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

5.Traditional crunch: Lie on your back on the floor with your lower back pressed against the ground.

Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch. Studies have shown that when a workout requires constant stability and body rotation, the abs are able to produce maximum activity.

Because of the need to control balance in an unstable environment, a fitness ball crunch requires more muscle contraction and control than a traditional crunch during crunch training. In fact, for best results, it's a good idea to try a regular mix of different exercises, as this will work different muscles and won't get bored easily. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience.

Remember, the goal of training your abs is muscular endurance, not muscle and strength. Finally, remember to stretch your muscles after your workout.

4 steps to get your perfect abs.

The first movement develops the lower abdominal muscles, and you can feel the strength of the lower abdominal muscles when you do it.

It should be changed and adjusted according to the individual's physique, and for patients with cardiovascular disease, rapid exercise should be prohibited, and the amount of exercise should be gradual.

How do I get abs?

The best way to train abdominal muscles is to do sit-ups, 100-200 each time, 20-30 for 1 group, at least 5 sets, depending on the individual situation. You can increase the weight appropriately, hold a dumbbell or discus or something, and put it behind your head, the effect is better. Push-ups can also work your abs.

Remember not to be tired at one time when exercising, you must do it in groups to have an effect, generally about 100 each time, at least divided into 5 groups, depending on your own situation.

Abs are easier to exercise than pectoral muscles because they generally don't need equipment and can be done at home. At present, there are many ways to exercise abdominal muscles, you should find a suitable exercise method according to your own physical conditions and hardware facilities at hand, there is no best, only the most suitable. Here's how:

1.Touch the ankles, lie on the floor or on the mat, then lift the legs, bend slightly, lift the upper body so that the tips of both fingers can touch the ankles, quickly lower the body, get up again and touch the ankles, and repeat.

2.Pay attention to the arms to be straight, fingertips to the ankles, this action to have a certain speed, the mental number of 1 second to complete an action, fingertips to the ankles and then restore a movement, do 20 seconds, and then rest for 10 seconds. The following diagram refers to a schematic diagram of the final position of the teaching

3.Legs Rise Lie on the floor or cushion with your legs raised and slightly bent, and your arms on the ground. Then stretch your legs up and drive your body upwards so that your hips are about 30 degrees off the ground, lower them, and repeat. The following diagram shows the initial action:

4.The strength of the legs drives the body to lift up, and the abdomen is pulled and forced, which is very helpful for abdominal muscle exercise, and the following picture is a schematic diagram of the final position:

5.Pull left and right sideways, lie on the floor or cushion, bend your legs, keep the soles of your feet as close to the ground as possible, raise your neck and head slightly, your eyes can see your thighs, stretch your arms on both sides of your waist, and then pull one hand sideways, recover, and change the other direction. This action is a great test for the abdominal muscles, and it will hurt to not adapt to the abdominal muscles when you first do it, so you can do two sets less at the beginning according to the situation.

6.Twist your arms and upper body to the side so that your right hand can reach your right foot, and then restore it to another direction. The following diagram is a schematic diagram of the left-hand pull

7.Lying down walking, the essentials of the movement are very simple, lie down with your body and walk with your feet in the air.

8.Stretch your abs, sit on the mat, only your hips support the ground, your legs and the upper body as close together as possible, and then quickly separate and then close together... Repeat the above movements, do not touch the ground with your hands and feet, but just support the buttocks on the ground, so that the abdominal muscles are fully stressed and stretched.

The following diagram shows the initial action:

9.Many tutorials recommend this movement, the effect on abdominal muscle exercise is more significant, and at the same time requires a certain speed, the test of abdominal muscles is also relatively large, you can adjust the intensity when you start to do it. The picture below is a diagram of the abdominal stretch

10.Straight-pull with one leg facing the ground, elbows and forearms on the ground, one leg on the ground, the other leg straight and off the ground and about one foot length from the ground, 15 seconds, change legs to do the above movements.