How to train abdominal muscles the fastest? Four simple and effective methods

Men like abdominal muscles mainly because abdominal muscles can bring many benefits to men, such as attracting women's attention, etc., and men's abdominal muscles are a sign of strong body! How should men exercise abdominal muscles, and what is the simplest and most effective way to exercise? The editor recommends that you try the following methods.

1. Lie on your back with your legs raised

The starting position of the sit-up is lying on a flat mat or on an inclined board with your head facing up. Hold a fixed object behind your head with both hands, and contract your abdominal muscles while straightening your whole body. Bend your legs upwards to the maximum possible extent. Hold for one second, and then slowly lower your legs. Breathing method: Inhale when you bend your legs upwards, and exhale when you lower them. Points to note: When you lower your legs, you still need to control your abdominal muscles and do not let them fall too fast. After finishing sit-ups, you can do twisting exercises while resting and relaxing. First twist from the left to the right, and then from the right to the left. Ten movements are a set. Try to slow down the movements as much as possible and complete them within five seconds. This can not only relax the tension in the whole body, but also exercise the muscles of the waist and abdomen well, achieving a good effect.

2. Dumbbell wrist bend

Main target muscles: forearm flexor muscles. Movement essentials: Sit with your forearms on a Swiss ball, hold your wrists dumbbells and contract, to exercise the forearm flexor muscles. Weight loss group: light weight 10 times per set, 6 sets in total, muscle gain group: medium weight 8 times per set, 4 sets in total.

3. Crunches

Main target muscle: rectus abdominis. Collaborative muscles: external obliques, quadriceps. Movement essentials: lie on your back, hold your head with your hands, place your calves on the Swiss ball, use your rectus abdominis to slowly lift your upper body off the ground, avoid inertial force, and maintain control throughout the process. Weight loss group: 30 times per set, 5 sets in total, muscle gain group: 40 times per set, 5 sets in total, strength group: put some weight on your chest, 20 times per set, 4 sets in total.

4. Seated leg lift

This exercise can better stimulate the lower abdominal muscles. Sit on the edge of the bench, stretch your legs forward and downward, lean your body backward about 10 degrees, and hold the edge of the bench to keep your body balanced. Do not bend your knees and lift your legs up. Until the toes are parallel to your eyes, then control. Control and tension are crucial in the whole movement. The slightest negligence may cause lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this exercise, which will cause arc tension between the buttocks and the abdomen and the lower abdomen, and concentrate more tension on the buttocks instead of the lower abdominal muscles. Main target muscles: middle part of the rectus abdominis, external obliques. Movement essentials: lie on your back with your waist on a Swiss ball, hold your head with both hands, support yourself with one leg on the ground with your knee on the opposite side, stretch the rectus abdominis muscle as you slowly contract and fall, and keep control throughout the process. Body group: 30 times per group, 8 groups in total, muscle group: 40 times per group, 5 groups in total.