How to exercise the abdomen? There are some exercises. Of course, these exercise methods range from difficult to easy. There are many benefits no matter where you exercise. However, many people don’t know. How to exercise the abdomen? I believe someone still knows what the benefits are. So, what are the benefits of abdominal exercises? What are the abdominal exercises? Let’s take a look.
What are the benefits of abdominal exercise
Persisting in abdominal exercise can also reduce fat, lose weight, and not only For female friends, men can also do more abdominal exercises! Of course, you can lose weight through dieting, but the loss will be more muscle, not fat. Strength training can prevent you from losing muscle while getting slimmer, and aerobic exercise is the most effective way to burn calories.
Create a perfect abdominal figure. In today's era, the abdomen is no longer just for men. Many women have joined the ranks of abdominal exercises. The abdomen can make a woman full of sexy temptation.
Having a perfect abdomen is not something that can be accomplished overnight, it requires our persistence every day. By doing various muscle-building exercises to train the abdomen, it is tiring and painful, which is not something ordinary people can endure. If we persist for a long time, we will have a charming and good figure and strengthen our willpower.
Beneficial to physiological functions. When the abdomen contracts, it can increase intra-abdominal pressure and squeeze intra-abdominal organs to complete a variety of physiological functions, such as coughing, exhalation and peritoneal venous blood return.
Abdominal exercise method
1. Plank support
(1) Take a prone position, bend your elbows and support them on the ground, with your shoulders and elbow joints perpendicular to the ground , with your toes on the ground, your body off the ground, your torso straight, and your head, shoulders, hips and ankles kept at the same level.
(2) Next, tighten the abdominal muscles, tighten the pelvic floor muscles, lengthen the spine, and prevent the hip joints from falling or tilting to both sides. Look at the ground, keep breathing evenly, don't hold your breath, it's better to cooperate with abdominal breathing. Beginners can probably hold it for about 30 seconds.
Note: The most important thing when doing plank support is the standard of movement. Otherwise, it will not only affect the fitness effect, but also cause damage to the cervical spine or lumbar spine. Therefore, it is recommended to place a mirror or find someone next to you when doing plank support. Monitor whether your actions are standard.
2. Exercise ball crunches
(1) Sit on the exercise ball, slowly move your feet forward, and slowly move your body until you can lean on it comfortably., with your feet shoulder-width apart and your hands on the sides of your head.
(2) Start to curl up and stand up, keep the sternum facing the navel, point the chin to the chest to avoid lifting the head, contract the abdominal muscles at the top, then gently lower the torso, and the back should be rounded. Your shoulder blades gently touch the exercise ball. Repeat.
3. Weight-bearing abdominal crunches
(1) Lie flat on the bench while holding the dumbbell tightly with both hands, and place the dumbbell close to the chest. Place your feet behind the stool's roller pad and lie flat on your back.
(2) Slowly support the upper body while tightening the abdomen, paying attention to keeping the neck and buttocks still and lifting the body as much as possible. Also, when doing abdominal curls, the lower back should not leave the chair surface, and the abdominal muscles should always be kept tight during exercises.