These exercises are enough to train your abdominal muscles!

It seems very difficult for men to train their abdominal muscles, but once the method is correct, as long as you stick to it every day, it won't take long to train beautiful abdominal muscles. Of course, if conditions permit, going to the gym is undoubtedly the best choice, after all, there are professional fitness equipment available there. What are the techniques for men to train their abdominal muscles?

1. Rectus abdominis (also known as the eight-pack abs)

Some people like to compare the rectus abdominis to two parts, upper and lower. In fact, the rectus abdominis is a whole muscle.

The rectus abdominis originates from the cartilage of the 5th, 6th, and 7th ribs at the lower end of the chest and ends at the upper edge of the pubic symphysis.

The function of the rectus abdominis is to flex the spine, and the related movements are the various types of crunch exercises we see most often (crunches, reverse crunches, etc.)

Recommended exercise:

Crunches (Chest to pubic region)

1. Relax your neck, tuck your chin into your chest, and keep your abdomen and back flat on the floor with no space in between.

2. Roll up slowly. Lift the spine off the ground one segment at a time. When you lower it, lower it slowly one segment at a time, just like rolling up a mat.

3. Don't hold your head, concentrate, and stretch your arms forward when rolling up. Stay relaxed and feel like someone is holding your hands and pulling you forward.

4. When you come up, do not let your lower back leave the ground, and do not stand up. Roll up as high as you can, stay and squeeze for one second. Then slowly return to the starting and ending positions along the original trajectory. Keep your abdomen tight at all times.

2. Oblique Abdominal Muscles (Inside and Outside)

The internal and external obliques are responsible for the lateral flexion and rotation of the trunk, controlling the movement of the body's center of gravity. They are located on both sides of the abdomen and can be trained through rotation and lateral flexion. For example: Russian twists, lateral flexion, side crunches, T-bar twists, etc.

Russian twist tutorial

1. Lie on the floor with your legs crossed and your back flat. Bend your knees slightly. Twist your legs together for stability.

2. Without moving your lower body, lift your upper body, creating an imaginary V shape with your thighs. Extend your arms fully in front of you, perpendicular to your body, and hold the barbells or other heavy objects tightly with both hands.

Action essentials:

Focus on your abdominal muscles, tighten them, and twist your body to the right until your arms are parallel to the ground while exhaling. Keep your abdominal muscles contracted. Then return to the starting position. Then move to the other side and do the same action on your right side.