What exercises do you need to train your abs？

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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.

1. Waist Twist: Holding a handle or pulling a certain weight with one hand, twist waist and turn around in various postures to exercise external oblique muscles and waist muscles.
2. “tread bicycle” exercise: supine position. Take turns flexing and extending both legs, imitating the movement of riding a bicycle. The movements are fast and flexible, and the range of flexion and extension is as large as possible. Lasted 20? 30 seconds.

3. Raise the legs to close the abdomen: mainly to develop the lower abdominal muscles. Lie on your back with your legs straight and as high as you can, then slowly lower them down. After doing this exercise evenly, continue doing the same with both knees bent. Repeat 8 times.
4. Sitting flexion body: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean your upper body back, keep your balance, then bend your knees and tuck your abs so that your abs are extremely flexed. During the exercise, the feet should never touch the ground.
5. Knee flexion exercise: Supine position. With both arms flat on the ground, straighten your legs and bend your knees at the same time, inhale to bring your thighs close to your abdomen; then exhale and slowly restore. Repeat 8 times.
6. sideways bending movement: upright. Separate your legs, raise your arms horizontally, bend your upper body forward, touch your right foot with your left finger, and lift your right arm up naturally, without bending both legs and arms, inhale, then restore, and exhale. Change direction again and repeat. Do it 8 times in a row. The above exercises, everyone can choose according to their own conditions, and according to the physical condition of each exercise from the least to the most, gradually increase, 2 times a day.