Eight exercises for women to train their abdominal muscles

Although in most people's eyes, it is a trend for men to train their abdominal muscles, but in modern society many women have also joined the ranks of training their abdominal muscles. In fact, a woman with abdominal muscles will be more attractive than a woman without abdominal muscles, and the lines on her belly will be better and she will look better in clothes. However, the process of training abdominal muscles for women is actually much more complicated than that for men. What are the eight basic movements for women to do when training abdominal muscles?

One move before going to bed to get 8 abdominal muscles

To develop a vest line or muscular abdominal muscles, the key is to reduce abdominal fat. If you have a good foundation (regular exercise habits and no abdominal fat), then you probably already have a vest line. If you just have excess belly fat, it will take several months to lose the fat.

1. Hanging Leg Raise

3 sets, 12-15 times each set. This set of movements is a bit demanding for exercisers. If you are a fitness beginner, you must do it under the guidance of a professional coach.

2. Incline Crunches

3 sets, 15-20 times each set. This is the method Yuan Shanshan used to train her abdominal muscles. Even if you are a girl, you will see obvious results if you persist in exercising for a period of time.

3. Yoga ball sit-ups

3 sets, 15-20 times each set. Yoga ball exercise is more suitable for girls. It has simple equipment requirements and no strict venue requirements. It can be done anytime and anywhere on the floor at home.

Girls can also quickly and effectively train abdominal muscles

sports

1. Running

Daily running is one of the cheapest and most effective ways to exercise your abdominal muscles. You can jog and sprint for 40 minutes to 1 hour. Make a decision based on your physical condition every day. You can run three to four kilometers as a warm-up exercise. Running can exercise your body's coordination and expand your lung capacity, which is an essential exercise before exercising your abdominal muscles.

2. Sit-ups

3-5 sets, 30 each set, exercise about 3 times a week. This is the key and the most effective way to train your abdominal muscles. You can arrange the project according to your physical fitness and time every day. Those with poor physical fitness can do 100, and those with good physical fitness can do 200 to 400. You can also keep adding it according to the daily situation, so that you can quickly train perfect abdominal muscles.

3. Twisting exercise

After doing sit-ups, you can also do twisting exercises while resting and relaxing. First twist from the left to the right, and then from the right to the left. Do ten movements in a set. Try to slow down the movements as much as possible and complete them within five seconds. This can not only relax the tension in the whole body, but also exercise the waist and abdominal muscles well to achieve good results.

diet

1. Try not to eat meat. Meat contains a lot of sediment, which has no good effect on muscle training and formation. Do not eat spicy and irritating foods, such as peppers, chili peppers, garlic, and onions. Eat more high-protein foods, such as green vegetables, beans, and mushrooms.

2. Eat more fruits, and try not to eat or eat less for dinner. Fruits should be bananas, apples and other foods. Do not eat fruits with high sugar content, such as sugar cane, oranges, etc.