What is the most effective way for men to train their abdominal muscles?

In daily life, people are very envious of those who have obvious abdominal muscles. If a man has abdominal muscles, his body lines will become very good, especially the abdominal muscles are very attractive to the opposite sex. This is also a manifestation of a man's strength. So if a man wants to quickly train abdominal muscles, what targeted exercises can he do in his daily life?

The most effective way for men to train their abdominal muscles:

1. Cycling

By lying on your back, you can alternately train your abdominal muscles by simulating pedaling a bicycle. You need to do two sets of 24 reps each (12 reps for each leg), and allow 30 seconds of rest between each set.

2. Supine Crunches

The most classic abdominal muscle training movement, which mainly acts on the upper abdomen. During the exercise, place your hands behind your head. During the exercise, you must not use your hands to bend your neck to help your body bend. You need to do 3 sets in total, 10-12 times per set, and allow 30 seconds of rest between each set.

3. Lie on your back and raise your legs

The supine leg lift works on the lower abdomen and lower back. For beginners or people with weak waist strength, you can bend your legs to perform this movement to reduce the difficulty. It should be noted that the legs should not touch the ground when swinging down. Do 3 sets in total, 10-12 times each set, and allow 30 seconds of rest time between each set.

4. Logging

The woodcut pose is an effective exercise for training the lateral abdominal muscles. Due to the involvement of weight equipment, it can give additional stimulation to the body's muscles and achieve the effect of improving the abdominal muscle contour.

First, you need a weight machine (optional equipment includes dumbbells, medicine balls, etc.). The weight you choose should be enough to allow you to repeat 12 times in a standard way. When exercising, you must ensure the training principle of fast up and slow down, and each dumbbell must be raised above your head. You need to do 3 sets in total, 8-12 times per set (after completing 8-12 times on one side, switch to the other side, and completing one time on each side is considered a complete set), and allow 30 seconds of rest time between each set.

5. Body rotation

The target muscle groups are the external obliques, upper abdomen, iliopsoas, and serratus. A weight-bearing device is also needed (medicine ball is the first choice, dumbbell is the second choice). For beginners, you can put your feet on the ground when rotating with weights to reduce the difficulty. When you reach the middle and upper levels, you can lift your feet off the ground to increase the difficulty. During the rotation process, the back should always be kept straight. A total of 3 sets are required, 12 times per set, and 30 seconds of rest time is allowed between each set.

6. Swiss Ball Dumb Bird

Unlike the ordinary dumbbell flying bird, doing dumbbell flying bird on Swiss ball requires more muscles to participate, especially abdominal muscles. In order to ensure the balance of the body and the standard degree of movement, the choice of dumbbell should be light rather than heavy.

The practitioner will focus on the waist and do 3 sets in total, 10-12 times each set, allowing 30 seconds of rest between each set.

7. Prone Bridge

To ensure you have beautiful abdominal muscles, you should not neglect the training of the back. The supine bridge exercise provides a perfect training method. In order to ensure the training effect during the whole process, the trainee's head, waist and legs should be in a straight line, especially the waist and abdomen should always be kept tight.

This movement requires 3 sets. Beginners can start with 30 seconds per set and gradually extend the time to 60 seconds. The appropriate rest time between each set is 20-30 seconds (if your waist feels uncomfortable during training, please stop immediately).

8. Tour

The circuit type can not only train the abdominal muscles, but also effectively affect the leg and hamstring muscles, which can be said to have many benefits. During the process, the waist, abdomen and buttocks should be tightened, and the arms and thighs should be fully straightened and parallel to the trunk. This action requires 3 sets (30-60 seconds of practice for each of the left hand and right foot and the right hand and left foot is a complete set).

Beginners can start with 30 seconds per set, and gradually extend the time to 60 seconds. The appropriate rest time between each set is 20-30 seconds (if your waist feels uncomfortable during training, please stop immediately).

9. Swiss ball crunch

This is a very effective lower abdominal training exercise, but it is somewhat difficult and requires the practitioner to have a certain abdominal and arm training foundation.

After the movement starts, use your hands to support your upper body, bend your feet and place them on the Swiss ball. After the movement starts, use the strength of your legs and abdomen to push the ball backwards with your feet while extending your lower body until the knee joints of your lower body are fully straightened. At the same time, your head, hips and legs are in a straight line. Then slowly bend your legs and tighten your abdomen to return to the starting position.

Do 3 sets of 10-12 reps in total, allowing 30 seconds of rest between sets.

10. Supine Bridge

The exercises target the lower back muscles and also have a certain effect on relieving back pain.

After starting the movement, lie on your back with your legs bent and your feet flat on the ground. Your legs should be slightly away from the ground, as if you are floating in the air. After starting the movement, use the strength of your waist and legs to lift the core area of ​​the middle section of your body upwards until your lower back is bent and straightened, and your hips are fully straightened.

Keep this position for 3 seconds and then slowly return to the starting position, making sure your hips do not touch the ground. Do 3 sets in total, 12-15 times each, with 30 seconds of rest between each set.