There are many training methods for boys to develop eight-pack abs. When training abdominal muscles, if you do not choose the appropriate training method, you will not be able to develop eight-pack abs. Therefore, before training, Choosing a method is very important, so how can boys quickly develop eight-pack abs? If you also want to know, continue reading below.
Lie on your back and close your legs
1. Lie flat on the yoga mat, with your legs straight and your hands on your sides, palms down. This is the starting position of the movement.
2. Lift your knees and legs, and lift your thighs directly above your abdomen. Continue to lift your hips until your thighs touch your abdomen. Exhale while lifting.
3. Stay at the top for a moment, then slowly return to the starting position while inhaling.
Cross crunch
1. Lie flat on your yoga mat with your knees bent. Lift your shoulders off the ground while keeping your back flat on the ground and your abs bent. This is the starting position of the movement.
2. While ensuring your back is on the ground, alternately touch the knee of the opposite leg with both hands to contract the abdominal muscles on both sides alternately until the recommended number of times.
Lie on your back and stand up from both ends
1. Lie flat on the yoga mat, with your legs together and straight, and your hands straight behind your head. This is the starting position of the movement.
2. Bend your waist, lift your legs and arms at the same time, and exhale. During the lifting process, the legs should be straightened and raised at an angle of 30 degrees to 45 degrees with the ground, and the upper body should leave the ground until the arms touch the calves.
3. Then slowly return the legs and arms to the starting position while inhaling.
Sit-ups
1. Lie flat on the yoga mat, with your legs bent and your feet fixed on the ground. Cross your fingers and place them behind your head. This is the starting position of the movement.
2. Use the strength of your abdominal muscles to drive your upper body upward and exhale at the same time. Until the upper body and thighs form a V shape.
3. Stay at the top for a moment, then slowly return to the starting position while inhaling.
Russian twist
1. Sit on the yoga mat, bend your legs, and form a V shape with your upper body and thighs. Stretch your arms forward perpendicular to your upper body, and clasp your hands. This is the starting position of the movement.
2. Keep the legs fixed, turn the upper body to one side, and exhale at the same time until the body is twisted to the limit.
3. Stay in the twisted position for a moment, then return to the starting position and inhale at the same time. Repeat the above actions to the other side.
4. Perform the movements alternately on both sides to the recommended number of times.
Reverse crunch
1. Lie flat on the yoga mat, bend and lift your legs, your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your back close to the ground and place your hands at your sides, palms down. This is the starting position of the movement.
2. Roll your pelvis backwards, move your legs toward your upper body, contract your abdomen, lift your buttocks off the ground, and exhale at the same time. Until your thighs touch your chest.
3. Stay at the top for a moment, then slowly return to the starting position while inhaling.
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