How to train eight-pack abs, of course, there are many movements, and among these movements, some movements are very effective, and some movements are not so effective, but these movements also have some particularities, that eight-pack abs I believe some people still understand how to train abdominal muscles effectively. So, how to build eight-pack abs the fastest and most effectively? Let’s find out together!
1. Sit-ups
Mainly exercise the upper abdominal muscles. Slowly raise your upper body, draw in your abdomen, and bring your head as close to your knees as possible. When you lean back and return, your back touches the board surface. For those who have basic exercise skills, it is best to do it on an inclined board or an abdominal muscle rack. You can fully lean back to increase the difficulty of abdominal contraction.
2. Lift your legs and tighten your abdomen
It is mainly to develop the lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly lower them, repeating several times. Do the same movement with your knees bent for better results.
3. Bend your knees and tuck your body together
The focus is on exercising the abdominal muscles. In a sitting position, straighten your knees, lean your upper body back, and maintain body balance. Then bend your knees and tuck your abdomen in, so that your abdominal muscles can flex as much as possible. Your feet should never touch the ground during the exercise.
4. Touch your toes alternately
Lie flat with your feet straight and your hands on both sides of your body. Lift your body, lift your left leg at the same time, and touch your left toe with your right hand; return to the original position, lift your upper body again, lift your right leg at the same time, and touch your right toe with your left hand. Repeat several times.
5. Twist the waist
Hold the handle with one hand or pull a heavy object of a certain weight, and perform twisting and turning exercises in various postures. For example, you can first twist 10 times clockwise, and then Twist 10 turns counterclockwise. Finally, bend forward, backward, and left and right 5 times. It can exercise the obliques and waist muscles.
6. Barbell Roll
First find a mat, kneel on the mat, hold the barbell with your hands shoulder-width apart. Use all your strength to hold the barbell and slowly roll it forward. Then use abdominal strength to come back and roll back to the starting position.
7. Stick Walk
First, straighten your feet and place your hands under your shoulders. Tighten your abdomen and buttocks. Take turns to crawl forward about 4 times with your left and right hands. Then slowly climb to the initial position.
8. Barbell sit-ups
First lie on a fitness chair with your hands slightly wider than your shoulders. After holding the barbell, start doing sit-ups. No matter when you stand up or lie down, use your hands. They must be straight and not bendable.