How do men practice abdominal muscles? Five must-do actions

Whether you are planning to go to the blue seaside for a vacation or go swimming and fitness in the pool, a stylish figure will definitely add points for you. It is very likely to add some unexpected highlights to your vacation. A friend previously said that one of the criteria for choosing an affair is whether the boy has sexy small abs. Today I introduce you to 5 movements to give you sexy abs before summer comes.

To practice abdominal muscles well, we should first understand the role of abdominal muscles. The abdominal muscles include the rectus abdominis muscles, the external oblique muscles, the internal oblique muscles and the transverse abdominis muscles. When they contract, they bend and rotate the trunk and prevent the pelvis from leaning forward. Abdominal muscles also play a very important role in the movement and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may cause pelvis to tilt forward and increase physiological bending of the lumbar spine, and increase the risk of low back pain.

1. Fitness ball rolling abdomen

Lie flat on the exercise ball with your feet flat on the ground, hands on the sides of your head, and arms open. Draw your chin slightly towards your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet more apart. If it increases the difficulty, you can do it with your feet together.

2. Traditional rolling belly

Lie on your back on the floor with your lower back pressed against the ground. Put your hands on the sides of your head and open your arms. Lay your legs flat on the ground and bend your knees. Draw the chin slightly towards the chest, contract the abdominal muscles, exhale and lift the upper body. Keep the lower back off the ground, hold for 2 seconds, and then slowly return to the starting position.

3. Reverse rolling

Lie on your back on the floor with your lower back close to the ground, your hands on both sides of your body, lift your legs at 90 degrees to your upper body, cross your legs, and flex your knees slightly. Tighten your abdominal muscles, then exhale and lift your hips slightly, lift your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.

4. Raise your legs and roll your abdomen

Lie on your back on the floor with your lower back pressed against the ground. Put your hands on the sides of your head and open your arms. Raise your legs at 90 degrees to the upper body, cross your legs, and flex your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, keep your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly retracted towards the chest.

5. Boarding in the air

Lie on your back on the floor with your lower back pressed against the ground. Put your hands on the sides of your head and open your arms. Raise your legs and slowly embark on the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow joint, hold the position for 2 seconds, and then restore. Touch your right knee with your left elbow joint again, hold for 2 seconds, and then slowly return to the starting position.

Follow these 5 movements every day. As long as you have a firm will and patience, you will definitely gain something in the summer!

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(Editor in charge: Song Xue)