What are the waist and abdominal muscle strength training?

I believe that many friends, especially boys, want to have perfect muscles, but it is really difficult to have a body that makes girls scream. And many male friends are still worried that they can't train to the level they want, but have you ever considered whether your method is inappropriate? Is it because some places are not done well? Or do you not know how to better train your own muscles? The following are some waist and abdominal strength training methods compiled by the editor. Interested friends can practice them regularly.

1. Use upper limbs to support waist and abdominal muscle strength training

(i) Hanging leg raise or weighted hanging leg raise

Targeted muscles: Rectus abdominis, obliques, and iliopsoas.

How to practice: Hang your hands on the horizontal bar, about shoulder width apart, straighten your knees and tighten your instep. Take a deep breath while practicing, raise and lower your legs rhythmically, and stop when you reach the highest or lowest point of each movement. To increase the difficulty and quality of the exercise, you can tie a sandbag or other object to your calf.

Practice Tips: Don't rock your legs back too far to gain momentum; lift them up slowly and in a controlled manner.

(ii) Raise your legs forward with your hands (static support)

Targeted muscles: Rectus abdominis, iliopsoas and rectus femoris.

How to practice: Stretch your arms and support yourself on the parallel bars or other objects. Raise your legs parallel and forward, with your upper body and legs at a 90° angle for static support.

Practice tips: Use deep breathing to adjust your state during practice. Try to hold each set for 30 to 60 seconds, and rest for 1 to 2 minutes between sets.

2. Use the trunk to support the waist and abdominal muscles

There are many ways to train the waist and abdominal muscles with the trunk as the support point, such as lying on your back and raising your legs, lying on your back and raising your knees, pulling a rubber band with your legs and raising your knees alternately, lying on your back and pushing your hips with your abdomen, and pedaling a bicycle with sandbags on your calves, etc. The following exercises are mainly introduced below.

Well, the above are the various waist and abdominal muscle strength trainings provided by the editor, which can help you train your abdominal muscles and waist muscles better. I hope you can stick to the exercise every day. Remember, any training must be persisted to the end. If you give up halfway, it will be in vain. So if male friends want to improve their charm and increase their return rate, you might as well do the above exercises. I believe you can do it!