Eight principles for building perfect abdominal muscles

　　exist exercise When it comes to abdominal muscles, everyone must abide by 8 principles and exercise correctly. Building 6-pack abs requires enough persistence, time and patience. In addition to consistent exercise, we also need to correct our eating habits so that we can have perfect abdominal muscles.

　　The principles of abdominal muscle training：

　　1. In order to clearly reveal your abdominal muscles, you must try to reduce your body fat level

　　For most people, abdominal muscle training is more precisely about losing abdominal fat first and exposing the abdominal muscles. Therefore, abdominal muscle training is quite special. Generally, muscles in certain parts of the body need enough time to rest after exercising, but abdominal muscles hardly have this concern, especially when there is a lot of abdominal fat.

　　2. You need to understand the anatomy of your abdominal muscles in order to train them correctly

　　If you want to have perfect abdominal muscles, rectus abdominis, external obliques, and even transversus abdominis, you must reasonably allocate the workload of each exercise so that the abdominal muscles can be fully exercised.

　　3. Gradually increase the number of sets and reps

　　If your abdominal muscles have not yet been formed, the task at this stage is to try to increase the number of exercises in each group and the cumulative number of times.

　　4. Training your abs every day may lead to overtraining

　　If your abs are not visible at all, you don’t have to worry about that. Only when you have better abdominal muscles, you need to reduce the frequency of abdominal muscle exercises (3-4 times a week is enough), because there may not be enough fat for you to consume when exercising abdominal muscles every day. At this time, you should pay attention to improving quality.

　　5. Advanced exercisers should increase their exercise load

　　If you have great abdominal muscles, you should reduce the frequency and focus on the quality of exercise. You can complete corresponding waist and abdominal exercises by bearing weights, which can effectively increase the size of the abdominal muscles and improve their shape.

　　6. Change the rhythm and exercise your abdominal muscles more deeply.

　　As the level of training increases, the rhythm of movements should also be changed. Slow down and control the waist and abdominal muscles appropriately to induce deeper stimulation of the muscles.

　　7. Don’t use low reps when training the external obliques

　　Most methods of exercising the external oblique muscles are not very intensive, so it is generally easy to do 50 twisting and side crunches in one set. So the quantity needs to be more.

　　8. Training the transversus abdominis can reduce waist circumference

　　The method is very simple: just practice abdominal suction.

　　If we want to develop abdominal muscles well, we should first understand the function of abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques and transversus abdominis. When they contract, they allow the trunk to flex and rotate and prevent the pelvis from tilting forward. The abdominal muscles also play a very important role in the movement and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to increased anterior pelvic tilt and physiological curvature of the lumbar spine, and increase the chance of low back pain.

　　Below we compare 5 small abdominal muscle exercises to see which one can strengthen the rectus abdominis more effectively.

　　5 abdominal muscle exercises:

　　1. Fitness ball crunches

　　Lie flat on your back on an exercise ball, with your feet flat on the ground, your hands by your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.

　　2. Traditional crunch

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.

　　3. Reverse crunches

　　Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.

　　4. Leg raises and abdominal curls

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.

　　5. Air boarding

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, raise your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.