What exercises can help break through the bottleneck of the abdominal muscles?

1. Curl the abdomen and touch the ankle, 2. Kick the bike in the air with the upper body support, 3. Kick the bike with knees and elbows touching each other, 4. Fold the upper and lower bodies, 5. Lean over to support the knee outward, 6. Plank, 7. Lying down and raising the legs alternately can allow you to quickly get through the bottleneck period.

You can do sit-ups, crunches, Russian twists, planks, leg raises, burpees, leg presses, etc.

The first point is to increase the difficulty of this kind of training, then this kind of stretching should be carried out, the stretching time must be a little longer, and every time you pull it must be in place, the second point to carry out this weight training should increase the weight, usually use 10 times this time to use 20 times, so as to increase the difficulty.

When exercising your abs, you can increase the weight of the assistive equipment, such as changing to a large kettlebell or a large dumbbell plate. You can do kettlebell lifts, which has a good effect on exercising the waist and abdomen, or you can do weight-bearing planks and put barbell plates on the waist to increase the difficulty and achieve the purpose of training.

First of all, the first action is the lifting action of the abdomen, through the lifting action of the abdomen, the abdomen can burst out of the sense of strength, and then let the muscles contract well, and then train the muscles, the second point is the weight training of the abdomen, through the weight training can make your abdomen burst out of muscles, and train the muscle mass, very tangible.

Practice more sit-ups, push-ups, supine knee bending, supine straight leg up, sideways body support, air pedaling, stick brace and other movements.

Traditional crunches: 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. 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.

If you want to easily train your abdominal muscles, you can do these yoga for abdominal muscles, such as: sit-ups, squats, planks, waist twists, abdominal curls, alternate leg raises, etc., which are very effective for slimming the abdomen.

Stick to doing sit-ups. Sit-ups require the strength of the whole body, especially the muscles in the abdomen. I have been exercising consistently, and I can train the best abdominal muscles.

The abdominal muscles should be trained in order, and at the same time, pay attention to the diet structure and eat more high-nutrient foods.

Regarding the exercise of abdominal muscles, there is also a step-by-step process, don't be in a hurry, stick to your previous exercise methods, the plateau period comes, and the bottleneck will naturally be broken.

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

2. Lie on the floor or mat 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.

3. Pull left and right sideways, lie on the floor or cushion, bend your legs, make the soles of your feet as close to the ground as possible, raise your neck and head slightly, and your eyes can see your thighs, stretch your arms on both sides of your waist, and then pull sideways with one hand, recover, and change to 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.

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