What are the fastest ways to build your abs

The abdomen is the focus of bodybuilding exercises. The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles.

So, don't neglect bodybuilding exercises for your abdomen. 1. Bend sideways for exercise: stand upright.

Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale. Change the direction again and repeat again. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore.

Repeat 8 times. 3. Raise the legs and close the abdomen: mainly to develop the lower abdominal muscles.

Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, the seated bend of the body: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed.

During the exercise, the feet should never touch the ground. 5. "Cycling" exercise: supine position.

Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible. It lasts 20-30 seconds. Sixth, twist the waist:

Hold the handle in one hand or pull a certain weight of weight, and do waist twists and turns in various postures to exercise the external oblique and lower back muscles. The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Beat. It's just a constant hit to the abdomen so that you can work on your ability to resist blows. It is also the fastest way. The abdominal muscles are also stronger.

Wake up in the morning and drink hoof soup, eat 20 eggs at noon, eat something high in protein and fat in the evening, remember yo, go to exercise, go to the gym.

What are the most effective ways to build abs? What are the benefits of exercising abs? What are the misconceptions about exercising abdominal muscles?

Ways to exercise your abs

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.

Air Pedaling:

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'Action.

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.

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.

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.

Traditional crunches:

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. 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.

Benefits of exercising abs

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward. The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine.

Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

Misconceptions about exercising your abs

Quick straight-legged sit-ups. This only works the gluteal muscles: the abdomen is very little, and the results are not very significant.

Because most of the time, you'll be borrowing momentum, especially if you're holding your arms straight behind your head or when you're using your arms to push your head up. Sit-ups can also put a lot of pressure on the lower half of the back.

In the fitness exercise of male friends, how can there be no exercise for abdominal muscles? Those six-pack abs are not only the body that all male compatriots aspire to have, but also the ** muscle favored by many female friends. Men with abs look visually more muscular and powerful, which instantly doubles the sense of security for women.

So what's the best way to work out your abs quickly? Let's find out.

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.

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.

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.

Using the strength of both legs to drive the body up, while the abdomen is pulled and forced, is very helpful for abdominal muscle exercise.

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.

The above is a brief introduction to a few sets of the best ways to quickly exercise abdominal muscles, interested friends may wish to give it a try. These sets of movements are very simple and easy, and you don't need to go to the gym to do it, as long as you have time, you can complete it at home, but only long-term consistent exercise can see significant results!

Dude, first of all, the training of abdominal muscles is built by a strict diet and hard training, some people think that you can train abdominal muscles by only doing sit-ups, that is impossible, because although you have abdominal muscles, but you are still wrapped in fat, you can't see it from the outside at all, let alone clear abdominal muscles, fat is caused by your excessive calorie intake So according to my usual training, I still recommend that you start with your diet and fundamentally reduce the calories you consume. This has a multiplier effect on your abdominal muscle training Specifically, I recommend that you eat small meals in your usual diet, and you must pay attention to drinking more water to promote your metabolic level In terms of fruits, you must pay attention to eating less fruits that are high in carbohydrates, such as apples, watermelons, pineapples, and strawberries Tomatoes, cucumbers, and oranges are suitable for you to eat, which are rich in vitamin C and have certain benefits for breaking down fat Another point is training, remember, training abs can never be done with one actionThe specific arrangements are as follows: 5 sets of sit-ups, each group of exhaustion 4 sets of hanging leg lifts, each group of decreasing reps 12-10-8-6 5 sets of supine leg presses, each group of exhaustion You complete these three actions seriously, keep the stability and standard of the action posture, and clear abdominal muscles are just around the corner I wish you a happy fitness!

Ab Training The best way to train your abs.

The easiest and most practical way to exercise abdominal muscles is to do sit-ups, insist on exercising 150 to 200 a day, do it in groups, and insist on exercising every day, and you will grow abdominal muscles.

1. The best way to train abdominal muscles is to do sit-ups, 100-200 each time, 20-30 for 1 group, at least 5 groups, 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.

2. Push-ups can also exercise abdominal muscles. 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.

3. Grasp the hands in a high place, so that the body is suspended vertically, and the waist and abdomen are lifted up forcefully, so that the legs and upper body are 90 degrees, pay attention to the body not to shake, do not exert force in other places, and also do it in groups.

4. If there is a lot of abdominal fat, you should insist on aerobic exercise, running is very effective, you can lose excess fat, so that the muscles can be better displayed.