How to do five exercises for abdominal muscles to double your effect

　　When training abdominal muscles, if you only use one movement all the time, you will get twice the result with half the effort, but if you use a few more movements, you can double the effect. Let’s take a look.

　　Alternately touch the toes

　　Lie flat on your back with your legs straight and your hands by your sides. Lift your body, raise your left leg at the same time, and touch your left toes with your right hand ； Return to the original position, raise your upper body again, raise your right leg at the same time, and touch your right toes with your left hand. Repeat several times.

　　Twist

　　Hold a handle with one hand or pull a heavy object of a certain weight, and perform twisting and turning exercises in various postures. For example, you can first twist 10 times clockwise, and then twist 10 times counterclockwise. Finally, bend forward, backward, and left and right 5 times. Can exercise Obliques and lumbar muscles.

　　sit-ups

　　Mainly exercises the upper abdominal muscles. Slowly raise your upper body, draw in your abdomen, and bring your head as close to your knees as possible. When you lean back and return, your back touches the board surface. For those who have basic exercise skills, it is best to do it on an inclined board or an abdominal muscle rack. You can fully lean back to increase the difficulty of abdominal contraction.

　　Lift your legs and tighten your abdomen

　　Mainly to develop the lower abdominal muscles. Lie on your back with your legs straight and raised as high as possible. Then slowly lower it and repeat several times. Do the same movement with your knees bent for better results.

　　Bend your knees and bend your body

　　Focus on exercising your abdominal muscles. In a sitting position, straighten your knees, lean your upper body back, and maintain body balance. Then bend your knees and tuck your abdomen in, so that your abdominal muscles can flex as much as possible. Your feet should never touch the ground during the exercise.

　　Things to note:

　　Insist on 12-15 times of each action, 3-5 groups, practice 5 times a week and combine it with 30 minutes of aerobic training, the effect will be better. If you want to increase the intensity of your exercise, it is recommended to place weight-bearing barbell plates on your chest. Children's boots with weak cervical vertebrae are not recommended. Come on! Let's fight for abs!