How to exercise abdominal muscles?

Our abdominal muscles include the rectus abdominis, transverse abdominal muscles, and internal and external oblique muscles. Abdominal muscle exercise can generally be carried out through reasonable exercise methods and equipped with appropriate fitness equipment. Common exercise methods include sit-ups, plank support, supine curl-ups, supine leg raises, supine rotations, etc. Common abdominal muscle fitness equipment includes plate loaded or Pin Loaded Abdominal Crunch machine,Hip Adductor Machine, or Abdominal fitness bench.

Of course, you can also do similar movements without the help of fitness equipment. Here are some exercise methods for everyone:

1. Sit-ups: Sit-ups are a common way to exercise abdominal muscles. This movement is relatively simple. Lie down with your hands on your head and bent legs, lift your head with your waist and abdomen, and touch your knees. Repeat this movement to exercise the abdominal muscles.

2. Plank support: This movement is similar to the push-ups we see in daily life. It can exercise the strength of the waist, abdomen and arms.

3. Supine crunch: Supine crunch mainly exercises the upper abdomen. The main action is: lie on the mat, bend your knees and hang in the air at 90 degrees, hold your hands behind your ears, roll up your abdomen when exhaling, and return to the starting position when inhaling. Repeating the cycle can play a role in exercise.

4. Supine leg raise: Lie on the mat, place your hands on the mat, stretch your legs and hang in the air, then bend your knees to bring your thighs closer to your chest, and stretch your legs upwards to let the gluteus maximus leave the mat. This action can effectively exercise the upper abdominal muscles.

5. Supine rotation: This action mainly exercises the internal and external oblique muscles of the abdomen, that is, the fat on both sides of the abdomen, so this action can shape the body. Action summary: Lie on the mat, bend your knees and hang in the air, place your arms above your chest, and rotate your arms to both sides of the body.