How to effectively train your abdominal muscles? Just a few small movements will do!

Nowadays, fitness has become a fashion trend, especially for men living in cities. If you don't go to the gym after get off work, you may be "OUT". In the gym, men can learn how to exercise their abdominal muscles. However, how to exercise if you don't have time? This requires the following small movements.

1. Side bending exercise

Stand upright. Spread your legs apart, raise your arms horizontally to the left and right, bend your upper body forward, reach your right foot with your left hand, and naturally raise your right arm. Do not bend your legs or arms. Inhale, then return to the original position and exhale. Switch directions and repeat once. Do this 8 times in a row.

2. Leg curling exercise

Lie on your back. Place your arms flat on the ground. Straighten your legs and bend your knees to lift them up. Inhale to bring your thighs close to your abdomen. Exhale and slowly return to the original position. Repeat 8 times.

3. Raise your legs and tighten your abdomen

Mainly exercises the lower abdominal muscles. Lie flat on your back, straighten your legs and raise them as high as possible, then slowly lower them. After completing this exercise, bend your knees and continue to do the same movement. Repeat 8 times.

4. Seated flexion

The supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean your upper body back, keep your body balanced, then bend your knees and tighten your abdomen to flex your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground or bed.

5. Cycling

Lie on your back. Alternately bend and stretch your legs, imitating the motion of cycling. Move quickly and flexibly, and stretch as much as possible. This should take 20 to 30 seconds.