How to train the top two abdominal muscles? One exercise is the most effective!

Generally speaking, men who work out have eight abdominal muscles, but in real life, there are many men who insist on exercising every day, but they can't exercise the top two abdominal muscles. This is because of the method. Today, I will teach male friends how to exercise the top two abdominal muscles. It's very simple!

How to train the top two of your 8-pack abs:

1: The best way to train the top two abdominal muscles is to do sit-ups, 100-200 each time, 20-30 for a set, at least 5 sets, depending on individual circumstances. You can add some weight appropriately, hold a dumbbell or iron biscuit or something behind your head, the effect will be better.

2: Push-ups can also train your abdominal muscles. Remember not to do them all at once when exercising. Do them in groups to be effective. Generally, do about 100 each time, divided into at least 5 groups, depending on your own situation.

3: Hold your hands high up and let your body hang vertically in the air. Use your waist and abdomen to lift up so that your legs are at 90 degrees with your upper body. Be careful not to shake your body and do not exert force on other parts of your body. Do this in groups.

4: If you have too much abdominal fat, you should stick to aerobic exercise. Running is very effective in reducing excess fat and making your muscles more visible.

How to train your abdominal muscles:

Exercise ball crunch

Lie flat on a fitness ball with your feet flat on the ground, your hands on the side of your head, and your arms open. Pull your jaw slightly toward your chest, exhale, contract your abdominal muscles, and lift your upper body about 45 degrees. Hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. If you want to increase the difficulty, you can do it with your feet together.

Leg raise crunch

Lie on your back with your lower back pressed against the ground. Place your hands on the side of your head and open your arms. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly pulled toward your chest.

Weighted Crunches

First, adjust the pull-down weight. Adjust the gantry fulcrum to the highest position. Kneel on one side of the gantry plane, with your knees 60-100cm away from the gantry base, and make sure your head does not hit the gantry. Hold the rope handle tightly with both hands and place it behind your head, keep your arms and legs in a fixed position, hold your chest, exhale, and contract your abdominal muscles to pull down, hold for 2 seconds, lift your upper body, and then slowly return to the starting position and repeat.