How to train men's abdominal muscles

Having a good body is not only what every woman pursues, but men also want to have a good and healthy body. Men often take the body of a fitness coach as their training goal. Strong muscles and perfect abdominal muscles are the most appropriate description of the perfect male body. How to train men's abdominal muscles? Read this article to make the perfect and healthy body no longer just a dream.

practice

Lie flat on your back with your knees bent and your calves resting horizontally on the back of a chair. Your thighs should be vertical and your buttocks should be pressed against the chair. Slowly bend your body to a 30-degree angle with the floor and hold the position. Slowly lie down. For better results, straighten your legs.

Increase strength

Raise your legs. Raising your legs directly in the air will make it more difficult, but more effective. Because your hip and leg muscles cannot provide auxiliary support, it forces the abdomen, especially the upper abdomen, to bear all the movement.

Wrong posture

Do a quick straight-leg sit-up. This only works the glutes: the abdominals are rarely worked, and the results won't be very dramatic. This is because in most cases you're using momentum, especially when you hold your arms straight behind your head or use your arms to push your head up.

How to train the lower abdominal muscles for men

practice

Lie flat on your back with your palms facing down on both sides of your thighs. Curl up, raise your thighs vertically to the ground, and bend your calves horizontally to the ground. Then slowly tighten your abdominal muscles, lift your hips 2-5cm, and maintain this position. (Relax your upper body and arms), then slowly lower your hips.

Wrong posture

Straight-leg raises. The legs and back are exercised the most, while the abdomen is not exercised much. At the same time, a lot of pressure is concentrated on the lower back, increasing the chance of injury.

A yoga mat

Methods/Steps

The action is to straighten your chest, bend your knees, and support yourself with your hands behind you.

To increase the difficulty, you can raise your hands above your head and support yourself with your waist and abdomen. This movement not only exercises the entire abdominal muscle group, but also has a good effect on the buttocks muscles.

Cycling and reverse cycling

The method is the same as in action 1. The larger the circle of your legs, the stronger the stimulation.

Action Frog Action

Keep your chest up, arms outstretched without touching the ground, and your arms clasped in front of your knees as you bend your knees.

Cross-legged sit-ups

There are two ways to do it: crossing your legs and spreading your legs. Spreading your legs is simpler. Place one hand next to your ear and extend the other hand forward. When you stand up, use the hand you extend forward to touch the opposite toe or the ground. Switch hands and repeat.

Scissor kick

One foot is close to the ground, but be careful not to put it on the ground, and the toes are tightened. One leg is stretched vertically on the ground as much as possible, and then the two legs are exchanged, and there should be a clear pause after the exchange.

Put your feet together, knees together, and open your legs so that the distance between the upper and lower parts is symmetrical. Place your hands on both sides of your body, and when your feet are halfway up, kick upward with your toes facing straight up.

When it comes to how to train men's abdominal muscles, diet or exercise alone may not necessarily achieve satisfactory results. Only a regular diet plus appropriate exercise and persistent exercise can make the body reach a satisfactory state. If you want to have a strong body with eight abdominal muscles, you need to work hard.