Whether you’re planning a vacation to the turquoise seaside or swimming in the pool to keep fit, a stylish figure will definitely give you extra points. It’s very possible to add something unexpected to your vacation. A friend said before that one of the criteria for choosing Aventure is whether the boy has sexy abdominal muscles. Today, I will introduce 5 kinds of movements to let you have sexy abs before summer.
In order to train the abdominal muscles, we should first understand the function of the abdominal muscles. The abdominal muscles include the rectus abdominis, external oblique, internal oblique, and transverse abdominis. When they contract, they allow the torso 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 can lead to increased pelvic anteversion and physical curvature of the lumbar spine, and increase the chance of low back pain.
- Fitness Ball Crunches
Lie flat on the exercise ball, feet flat on the floor, hands by the sides of your head, arms open. Slightly close the chin to the chest, exhale, contract the abdominal muscles to lift the upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be more apart. To increase the difficulty, you can do it with your feet together.
The traditional crunch
Lie on your back on the floor with your lower back pressed against the ground. Place your hands by the side of your head and open your arms. Keep your legs flat on the ground and bend your knees. Slightly close the chin to the chest, contract the abdominal muscles, exhale to lift the upper body, keep the lower back from the ground, hold for 2 seconds, and then slowly return to the starting position.
- Reverse Crunches
Lie on your back on the floor with your lower back close to the ground, your hands on your sides, your legs raised at a 90-degree angle to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale to lift your hips slightly, lower back slightly off the ground, hold for 2 seconds, then slowly return to starting position. - Raise your legs and crunches
Lie on your back on the floor with your lower back pressed against the ground. Place your hands by the side of your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abs, lift your upper body, keep your lower back off the ground, hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked in front of your chest. - Air boarding Lie on your back on the floor with your lower back close to the ground. Place your hands by the side of your head and open your arms. Lift your legs up and slowly perform the motion of getting on the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, then return. Touch your right knee with your left elbow, hold for 2 seconds, and then slowly return to the starting position.
Just follow these 5 moves every day, as long as you have firm will and patience, you will definitely gain something in summer!
