If a person exercises regularly, it is very helpful to the human body. After exercise, it can enhance our physical fitness and shape our body. How to exercise your abdomen? You can exercise your abdomen by doing abdominal curls, lying on your back and raising your legs. So, what are the 9 abdominal exercises for girls? Let’s take a look at the actions below!
1. Abdominal curls
This action is done on the yoga mat. At first we lie down on the yoga mat. After adjusting the condition, we use the abdomen Use force to lift our back off the ground. At this time, our legs are bent at the knees until our elbows can touch our knees. At this time, we lie down again. Pay attention to keeping your back off the ground at all times, and complete the movements in groups of 30 at a time.
2. Supine leg lift
The supine leg lift requires us to lie on the yoga mat first. At this time, we straighten our legs together and use abdominal strength and leg strength to work together. Let our legs push upwards, keep our legs perpendicular to the ground, and try to keep our buttocks off the ground. Continue this action to complete a set of 30 times.
3. Russian Twist
First of all, if you want to do this action, you need to sit on the floor, then lift your feet off the ground, let your spine bend, and use your abdomen to After exerting force, everyone can exchange rotations back and forth to both sides, so that the transversus abdominis and rectus abdominis muscles will be contracted. It should be noted that when turning, everyone can hold a heavy object with both hands. If appropriate, a medicine ball can be used to increase the weight. Although the range of the body is relatively large when turning, the stability of the core must also be ensured.
4. Plank support
At the beginning of the movement, you first need to get into a push-up position. However, this does not mean that you should support your body with your palms. In fact, you need to use your palms to support your body. The forearms support the body, and the feet also need to be together at this time. Overall, the body should still be parallel to the ground, so the core of the body should remain relatively tense at this time. If you can persist for about a minute without changing your posture and breathing evenly in the middle, then this action is considered a success.
5. Sit-ups
Sit-ups are a very common sport in our lives, and are even now a required sport in many schools. This is enough to show that sit-ups are a very good exercise for the body. Sit-ups are a very good set of exercises to exercise abdominal muscles, but if you want to reach fitness fasterTo achieve physical effects, we still need to be able to persist for a long time. Generally speaking, we need to do more than 30 exercises in one group, and we can do 2 to 3 groups a day. If you persist for a long time, you will find that your abdominal muscles will slowly come out.
6. Lying on your back and kicking your legs
This action is done while lying on your back on the yoga mat. At first, we lie down and keep our legs together. At this time, we slowly lift our legs off the ground and push up as much as possible. The higher the height, the better. We also need to lift our buttocks off the ground. At this time, we need to use a lot of abdominal strength to complete the action. Insist on completing the movements in one group of 20 each time, and persist in 3 groups.
7. V-shape from both ends
You need to lie flat on your back, put your legs together, and straighten towards the center of your body. At the same time, the upper body also lifts off the ground, and both ends of the body push toward the middle abdomen at the same time. At this time, your whole body is like a "v" character. This action mainly exercises your rectus abdominis muscles, and can effectively exercise the rectus abdominis muscles of your legs.
8. Half-rise on your back
Half-rise on your back is more effective in training 11-figure abdominal muscles than sit-ups. But the only difference from sit-ups is that during exercise, the upper body does not sit up completely. The angle of the upper body when rising should be maintained at an angle of 15 degrees to the ground. It needs to be done 5 times a day, 30 times each time, and between 5 times. The interval should not exceed 1 minute. When doing this exercise, you will find that a lot of force is required on the waist and abdomen, so it is very painful. After doing this, gently massage the waist and abdomen. The editor reminds you that when doing sit-ups, you must have a standard posture, otherwise the exercise effect will not be good, and it is easy to injure the back muscles or psoas muscles.
9. V-shaped support
Left your legs in the air, use your hands and buttocks to support the entire body, use the strength of your abdominal muscles to do body stretching movements, and move your chest and knees toward each other. Come together and stretch.