Show off your impressive abs

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. Waist twisting: Hold the handle with one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to train the external oblique muscles and waist muscles.

2."Cycling" exercise: supine position. Take turns flexing and stretching your legs to imitate the exercise of riding a bicycle. The movements are fast and flexible, and the range of flexion and extension is as wide as possible. Took 20? 30 seconds.

3. Lift your legs and abdomen: mainly to develop the lower abdominal muscles. Lie flat with your upper body, straighten your legs and raise them as high as possible, then slowly lower them down. After doing this exercise evenly, bend your knees and continue to do the same. Repeat 8 times.

4. Sitting posture bending: mainly to develop the upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain balance, and then bend your knees to absorb your abdomen to extreme flexion. During practice, your feet should never touch the ground.

5. Leg flexion exercise: supine position. Lay your arms flat on the ground left and right, straighten your legs and bend your knees and lift them up at the same time. Inhale to bring your thighs close to your abdomen; then exhale and slowly restore. Repeat 8 times.

6. Bend sideways: upright. Separate your legs, lift your arms horizontally left and right, bend your upper body forward, use your left finger to touch your right foot, lift your right arm naturally, and do not bend your legs and arms. Inhale, then restore, and exhale. Change the direction again and repeat. Do it 8 times in a row.

Each person can choose the above exercises according to his or her own situation, and the amount of exercise each time will be gradually increased from less to more according to his or her physical condition, and it will be performed twice a day. (Internship Editor: He Lili)