How to build abs at home? What are some recommended methods?

Exercising your abs is not a matter of a day or two, and you must do enough exercise, and always pay attention to your health and safety in order to achieve better results. The exercise can be performed by doing sit-ups, lying on your back with your legs on the bench and then contracting your shoulders to form an arc in your upper abdomen as if you were going to roll forward. I wouldn't stick my head too far away from my legs because that would mean my back would be off the ground and my hips would start to share the work that should have been done by my abdomen.

As I go down, I let my shoulders slowly return to the ground without relaxing my abdominal muscles.

If you want to exercise the perfect abdominal muscles, you should first lift dumbbells, lift dumbbells for half an hour every day, and then lift weights for half an hour, which is a very good method and is recommended.

Keep it simple, running, jumping rope, pull-ups, push-ups, ......It's okay, as long as you want to, as long as you are moving all the time, keep your mouth shut and open your legs, you can train your abdominal muscles in **, I wish you a happy time.

If we don't go to the gym, how can we exercise our abdominal muscles at home, and here are a few ways to introduce you, stick to it, eight-pack abs are not a dream.

Tools Raw materials.

Dumbbell gym blanket.

Method steps.

1 3 Step by Step Reading.

Prone dumbbell row: Mainly exercises the rectus abdominis. Hold the dumbbells in both hands at the same time as you prepare in a push-up position.

Shift the supporting hand as you do it, twisting the torso slightly. Keep your body balanced. Pay attention (the force should be coordinated, otherwise the abdominal muscles will be found uneven when exercised).

Sit-ups: Work the rectus abdominis muscles, lying flat on a fitness mat when you're ready. Bend your legs or lay them flat, (it's not easy to balance when you're flat, but it's easy to grasp when you're bent.)

Wrap your hands behind your head or pinch your ears. During the process, the waist and crotch muscles drive the upper body with force. Keep your body close to your knees and hold it for a moment to fall back at a constant pace, but don't touch your head to the ground to prevent bruising.

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From both ends: Exercise the erector spinae. To prepare, first lie on a flat surface with your body naturally straightened face down, and your hands naturally stretched forward.

Then the next step, in the process of doing it, the waist and the upper body and legs are lifted vigorously to make the body into a curve, the legs and waist are supported points, and the arms and legs are raised as high as possible. Note: The action should not be too fast, and the effect is best at a constant speed. This may seem simple, but it takes a bit of effort to do it the right way.

Precautions. Don't fish for three days and dry the net for two days, persistence is the most important.

Don't be too fast, be rhythmic.

There are many ways to exercise at home, you can do squats and lifts with two bottles of water, or do push-ups, or do pull-ups, etc.

To quickly build up your abs, you can go to the gym and find a professional trainer to guide you, such as sit-ups, push-ups or a variety of exercises.

What is a good workout at home to quickly build abs, I think you can do sit-ups and push-ups regularly, so you can do it. Exercise the glass, quickly train the abdominal muscles.

1. First of all, the practice of sit-ups, we will do this, at the beginning, do two sets every morning, 15 for beginners in each group, 20 for each group, if you still insist on it after half a year, you can do three sets every morning. The interval between each group is generally 1 to 2 minutes.

2. After the sit-up exercises, do two sets of crunch exercises. Essentials of the movement: Curls are to lie flat on the floor, bend your legs, lift your head and shoulders, try to reach your knees, feel your abdominal muscles contract, but do not leave the floor at the waist, this is a supplement to sit-ups, exercises to further strengthen the main muscle groups in the abdomen, also two sets, 15 to 20 each.

3. Leg lifting exercises.

Movement essentials: Lie flat, legs straight, lift up and upper body at 90 degrees, lower and lift repeatedly. This is an exercise for further abdominal strength. Because the leg lift exercise is very intense and cautious, it is a good exercise to burn abdominal fat.

4. Exercises from both ends can also be a good exercise for the abdomen.

Essentials of the movement: Lie flat on the ground, legs and feet straight, lift the nucleus and use both hands to reach the feet.

Sit-ups, running, etc. Because sit-ups are the most effective abdominal exercises, and running removes fat from the abdomen, these methods are more effective.

You can do crunches, Russian turns, planks, leg presses, sit-ups, leg raises, supine air bikes, etc.