Recommended 3 abdominal muscle training methods

Abdominal muscle training method 1: Single straight leg counter-compression of the lower abdominal muscles and pelvic muscles, lying on your back, Straighten your legs together; jump on your toes, lift your legs slightly off the ground, place your hands on the ground on both sides of your buttocks, palms down to contract the abdominal muscles, lift one leg perpendicular to the ground, exhale to make the abdominal muscles At the peak contraction position, inhale and control the tension of the muscles in the clothes. Slowly lower the raised leg back to its original position. Then switch to the other leg and do it for 1-3 groups, 8 times/group/side.

Abdominal muscle training 2: Lie on your back with knees bent and anti-compression, legs straight and together; jump on your toes, lift your legs slightly off the ground, place your hands on the ground on both sides of your hips, palms Downward; using the tightness of the abdominal muscles, bend the knees to bring the thighs close to the chest, exhale to bring the abdominal muscles to the "peak contraction" position, inhale, control the tension of the abdominal muscles, and slowly lower the thighs back to the starting position , pay attention not to touch the thigh with the ground, do 1-3 groups, each group 10-15 times.

Abdominal muscle training 3. Lie on your back with straight legs and full flexion, straighten your legs and jump on your toes, lift your legs off the ground, place your hands on the ground on both sides of your hips, palms facing Down; use abdominal muscle contraction to lift, both thighs are perpendicular to the ground, and at the same time bend the trunk upwards, lift the head and shoulders off the ground and exhale, so that the abdominal muscles are in the peak contraction position; inhale and control the tension of the abdominal muscles , Slowly lower your legs and trunk and restore. Pay attention not to touch your thighs to the ground. 1-3 groups of 12/times/group.