Teach you the five most effective abdominal muscle exercises

In fitness exercises, many people list abdominal muscle exercises as must-do exercises every time. Despite this, there are still many fitness enthusiasts who have only a limited understanding of abdominal muscle training exercises. For example, the posture and technique of the movements, how different movements stimulate different parts of the abdominal muscles, which movement stimulates the abdominal muscles the most, etc.

To develop abdominal muscles well, we should first understand the function of abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques and transversus abdominis. When they contract, they allow the trunk to flex and rotate and prevent the pelvis from tilting forward.

Abdominal muscles also play a very important role in the movement and stability of the lumbar spine, and can also control the pelvis and Movement of the spine. Weak abdominal muscles may lead to increased anterior pelvic tilt and physiological curvature of the lumbar spine, and increase the chance of low back pain.

Let’s compare 5 abdominal muscle exercises to see which one can strengthen the rectus abdominis more effectively.

Air boarding:

Lie on your back on the floor with your lower back ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.

< p>Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the ground, hands on the sides of the head, arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.

< p>Leg raises and crunches:

Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.

< p>Reverse crunch:

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

Traditional Crunch:

Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.

< p>Through the electromyography test, it was found thatair boarding is the most effective exercise for exercising the rectus abdominis muscles. Number two is leg raises and crunches, and number three is medicine ball crunches. Research shows that the abdominal muscles produce the greatest activity when an exercise requires their sustained stabilization and body rotation.

Due to the need to control balance in an unstable environment, fitness ball crunches require more muscle contraction and control than traditional crunches when performing crunches.

In fact, for best results, it is recommended to try a variety of different exercises on a regular basis, as this will work different muscles and make it less likely to get boring.

No matter which exercise method you choose, training and strengthening your abdominal muscles takes time and patience. Remember, the goal of abdominal training is muscular endurance, not muscle and strength gains. Finally, remember to stretch your muscles after your workout.