What are some of the most effective waist and abdominal training movements you know?

1.Crunches are actually a very simple waist and abdomen training movement, so if you want to train your abs quickly, then you can do some crunches frequently. Although the crunch may seem simple, if the movement is not done in a standard way, then it will not have any effect.

So before doing crunch exercises, you can check out some crunch exercise tutorials on the Internet. Because if the crunch action is not standard enough, then not only will it not have any fitness effect, but it will even lead to muscle strain. So don't do crunches at will.

In fact, many people like to do sit-ups now, but in fact, if you do too many sit-ups, it is very bad for your cervical spine. It can even cause pain in your cervical spine, so it is recommended to do crunches on a regular basis instead of sit-ups. The crunch fitness effect is a little better.

2.Planks are the easiest of all waist and abdominal exercises. And the plank is an exercise specifically for abdominal training.

Therefore, if you often insist on doing planks, you can also quickly get yourself to have abdominal muscles. And the exercise of planking is also relatively simple. But if you have poor physical fitness, then it is difficult to keep doing it.

Before doing the plank, you only need to have a yoga mat ready. Then during the plank process, the longer you stick to it, the easier it is to have abs. And planks can be done anytime, anywhere.

Sticking to planks often will make your physical fitness better and better.

3.Everyone should be familiar with the sport of push-ups, and as long as they are not old, weak, sick or disabled, then they can do push-ups. Push-ups are also relatively simple, but there are not many people who can really stick to them all the time.

Because push-ups are a great test of arm strength, if the arm strength is not strong, then you can't stick to it after doing about 10 at most. Therefore, only by insisting on doing push-ups can you make your arm strength stronger and stronger, and you can also exercise your waist and abdomen.

Good movements include push-ups, sit-ups, running, pull-ups, and pole vaulting. These movements have to be of great help to restore the waist and abdomen.

Hip lifts, glute bridges, sit-ups, crunches, pull-ups. These actions are very effective and can be very effective.

Push-ups, sit-ups, squats, frog jumps, and hula hoops can effectively exercise the waist muscles and make the waist more powerful.

Sit-ups Sit-ups are one of the most basic exercises in our daily life, first of all, we lie flat on the yoga mat, let our body relax naturally, then bend the knees, put the arms on both sides of our head, use the waist and abdominal strength, so that our upper body can leave the ground, and let our chin touch the knee position, at this time we relax the body, let the body lie down, and start the exercise again. Complete three sets at once, with 30 in each set.

Curls The preparation for crunches is similar to sit-ups, starting with lying flat on the yoga mat and bending the knees to prepare, at this time using the waist and abdomen strength to allow the upper body to lift off the ground and the arms to naturally move forward. When our chin touches our knees, we lie down flat, but we should be careful that our lower back does not touch the ground, and we always need to use our abdominal strength to lift our lower back off the ground before restarting the exercise. 3.

Plank Plank The plank movement requires us to use our elbows and toes to support our body to maintain balance with the ground, but pay attention to the process of doing this exercise, because when we are not strong enough, it is easy to let the hips go up, and the waist is close to the ground, at this time we should try our best to use the waist and abdomen to keep our body in a straight state, stick to this movement for 30 seconds as a group.

Leg Lift Upward At the beginning we lie flat on the yoga mat with our legs naturally straight and relaxed, then we stretch our legs upwards and go up as much as possible. Try to keep our waist off the ground as well, and we need to support our waist and abdomen. When our legs rise to the limit, we put our legs down and start the movement again.

The above are the four most common exercises when we exercise waist and abdominal strength, which are also more effective, and the training of waist and abdominal strength can generally be completed with bare hands, without the help of equipment.

How to practice men's waist and abdominal strength, 3 movements for 15 minutes a day, quickly train six-pack abs.

1. Roll the abdomen wheel.

Get down on your knees and hold the Abdominal Chakra with both hands under your shoulders. Hold up your abs and roll forward until you feel a loss of tension in your core and hips. Roll back to the starting position.

2. Raise your arms and sit on your back with half a sit-up.

Lie on your back with your back on the ground and your knees flexed at 90 degrees. Raise your arms straight above your head and keep them raised throughout the exercise. Sit-ups to halfway through, then slowly control the descent.

3. Barbell rolling.

A barbell with a 10-pound iron disc with knees behind the bar and shoulders above the bar. Prop up your abs and roll the bar forward until you feel your hips sagging, then roll back into the starting position.

4. Barbell Russian turn.

Grasp the end of the bar with both hands and stand shoulder-width apart with your feet. Swing the bar to the left, rotate your feet as needed, and swing the bar to the right again, alternating left and right.

5. Fitness ball crunch.

Lie on your back on a fitness ball with your feet shoulder-width apart. The lower back is supported by the ball. Place your hands on the back of your head and tuck your chin. Roll up your body away from the sphere until you sit up.

6. Arm flexion & leg lift.

Hang in the air on the parallel bars with your arms flexed and extended, then bend your knees slightly and raise your legs forward until they are parallel to the ground.

7. Supine kicks.

Lie flat on your back with your legs straight and your arms at your sides. Lift one heel about 6 inches off the ground and quickly alternate up and down kicks in scissor-like motions.

8. Squats in front of the neck.

Place the bar on an iron rack at shoulder height (or lift it up to your shoulders if you don't have one), hold the bar with your hands shoulder-width apart, and raise your elbows until your upper arms are parallel to the ground. Lift the barbell away from the iron frame and support it on your fingertips. Keep your elbows propped up to balance the barbell.

Take a step back with your feet shoulder-width apart and your toes slightly outward. Keep the arc of your lower back and squat as low as possible.

9. The pulley is pulled horizontally.

Set the adjustable pulley at shoulder level (or attach the resistance band to an object) and grasp the handle with both hands. Stand with your feet shoulder-width apart and perpendicular to the anchor point. Stretch your arms as far away from the instrument as possible to make the rope strained.

The body rotates away from the apparatus, like a tree chopping motion. Take care to keep your feet in the same position.