Still obsessed with planks? Teach you 4 quick actions of the vest line

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When it comes to training abs, everyone thinks of planks. The plank is a great ab exercise, but it’s not the only one. You have a lot of options when it comes to training your abs! The following editor recommends a few effective movements for abdominal muscle exercise, so that you can speed up the vest line.​​

1. Crunch
   Crunches are the golden action to train your abdominal muscles and are much more effective than sit-ups. When crunching, the crotch does not move and the upper back is off the ground, which can better stimulate the abdominal muscles. How to do it: Bend your knees at 90 degrees, put your feet flat on the ground, put your hands around your chest or gently touch your ears, use your abdomen to slightly roll up your upper body (no more than 45 degrees), stop for about 2 seconds and then slowly lower yourself Lie down (do not lie completely flat, lie down to your shoulders), and follow the breathing rhythm of “exhale when you get up, inhale when you lie down”.​​
2. Lie on your back with straight legs up at both ends
   The two ends of the straight leg lie on the back are shaped like a V, so it is called a V-up. It is similar to the two ends of the knees lying on the back. It is also a double abdominal crunch, which can exercise the entire rectus abdominis. How to do it: Lie on your back, straighten your legs together, use your belly, lift your legs up, bend your upper body, touch your feet with both hands, and form a V shape.​​
3. Air pedalling
   This action further improves the strength and endurance of the abdominal muscles. It is the best comprehensive exercise method for the abdominal muscles. It is suitable for people who have a certain basis for abdominal muscle training. Specific method: Lie on your back, put your hands on your ears, lift your legs up, about 30° off the ground, then lift your upper back off the ground, bend your left knee, touch your left knee with your right elbow, then switch back and touch it with your left hand right knee.​​
4. Lateral abs training
   This action is based on the general crunch action, plus the action of touching the ankle with the hand, which can exercise the side abdominal muscles well. How to do it: Lie on your back, straighten your legs, leave an appropriate distance between your legs, bend your knees, and touch the ground with your feet. Extend your arms straight by your sides. Use your abdominal strength to pull your upper back off the ground. Touch your left ankle with your left hand first, then touch your right ankle with your right hand.