There are some training methods for how a person trains abdominal muscles. Among the training methods, some methods are suitable for girls and some methods are suitable for boys. However, these training methods are also particular. What about training abdominal muscles for girls? Some people still know what the method is. So, what are the effective abdominal muscle training methods for girls? Let’s take a look below!

1. Pull-ups and knee bends

However, pull-ups are also a problem for many women. It’s a difficult problem, but it’s not difficult for people with a lot of fitness experience. The movement requires knee bend training based on pull-ups. How to do it specifically? First, hang your body on the parallel bars in a pull-up position, straighten your entire body, then bend your knees and lift them, keeping your knees as close to your chest as possible, and squeeze your abdominal muscles at the base of your thighs. Repeat 15 times of training, training volume and intensity. It is the most reasonable!

2. V-shaped squeeze

Sit your body on a chair, that is, your buttocks are on the chair, and other parts are suspended outside, without direct contact with the chair, use both hands Hold the edge of the chair, bend your upper body slightly, straighten your legs, then bend your legs and withdraw your knees to squeeze your abdominal muscles. Remember to move your body and lower limbs toward your abdomen at the same time. Eventually, a V shape will appear. Repeat squeezing your abdomen. Practice a set of about 15 times, the effect is very powerful!

3. Dumbbell V-shaped squeeze

This is an enhanced version of the previous action. In all the above actions, you hold a dumbbell between your feet, which is a weight-bearing V. The word squeeze, from a fitness point of view, changes in weight can greatly promote the training effect! If you feel that the intensity of the previous action is not enough, you can choose this action.

4. Pull-up Side Bend

It is somewhat similar to the first action, but instead of bending the knees and raising them, it exercises the side abdominal muscles, that is, bending the lower limbs to one side To achieve the effect of exercising the flanks. Specifically: Hold the pull-ups, bend both knees, hold them first, then lift the entire lower limbs, and bend to one side at the same time, repeat the training on both sides, and the abdominal exercises on both sides will be more coordinated.

5. Unilateral pull training

Traditionally, this is training with pulleys, but this action is a unilateral training in a standing position. First, stand in a standing position with an upright tensioner on one side. Hold the pull ring with one hand, and then perform exercises on the tensioner. The movements are in an up and down direction. During the process of pulling the instrument, the abdomen on the side is maximized. good exercise, of course, this is also a training action that needs to be performed on both sides, so you must remember to exercise both!

6. Lower limb tension training

This action requires a pull ring or a hanging rope. It is best to place the legs safely on it. The specific actions are: first stand in a plank position, keep the upper body still, lift your feet and place them on the pull ring, and then rely on the mobility of the pull ring to squeeze your feet back and stretch the abdomen, squeeze Press and stretch simultaneously. Stimulate the abdomen to the greatest extent, which is very helpful for building good-looking abdominal muscles!