How to do strength training for the abdomen? What strength exercises can train the abdomen?

The abdomen is a place where fat easily accumulates, and over time it will turn into a big belly and a fat belly. If you want to lose belly fat, in addition to some full-body aerobic exercises, targeted exercises will be more effective. So how do you do strength training for the abdomen?

How to do abdominal strength training

Whether it is an incline or decline crunch, or a hanging leg raise, you can effectively train your abdominal muscles. Of course, if you want to train your internal and external oblique muscles, you can do a trunk lateral flexion exercise.

If you want to make your abdominal muscles bigger and thicker, you must do weight training. Especially if you do some side flexion with weights, it may make your waist thicker on both sides and affect the appearance.

When many people think of abdominal strength training, the first thing they think of is sit-ups. But in fact, in sit-ups, only the first half is pure rectus abdominis, and the stimulation efficiency of abdominal muscles is not as high as that of supine crunches. Therefore, we modified the movement into supine crunches. The method is basically the same as sit-ups, except that the movement stops at about 30 degrees between the upper body and the ground, and then returns to the original position. When returning to the original position, do not put your back completely on the mat, that is, use the core strength to always control the upper body.

What strength exercises work the abdomen?

Hanging Leg Raise

First, you need a horizontal bar. Hold the bar tightly with both hands, with a grip as wide as your shoulders. Straighten your arms and legs. Then bend your legs as you lift them up, and bend to 90 degrees while lifting them up. Finally, roll your pelvis, imagine your buttocks facing forward, and then return to the starting position. If you want to increase the difficulty, keep your legs as straight as possible throughout the process.

This movement also requires some strength in the hands. If you do not have that kind of arm strength for a long time, you can use protective gear to reduce the strength of your forearms. Perform the movement 10-15 times and do 3-5 sets. To increase the intensity, you can use heavy objects, such as dumbbells, to clamp between your feet.

Rope Crunches

First, use the gantry rope. Kneel at the bottom of the gantry. Choose a suitable weight. Hold the rope with both hands. Place it at the neck and fix it together with the body. Then keep the hips unchanged. Use the abdominal force to roll the rope down until the abdomen is tightened. Pause for a moment at the peak of contraction, then slowly move up to the initial position. Repeat 8-12 times. Do 3-5 sets.

Decline Bench Crunch

This movement can be done with bare hands or with weights. You can do it directly with bare hands, or with weights by holding dumbbell plates or dumbbells in both hands. First, lie flat on a bench with your feet fixed and your lower back pressed against the mat. Hold barbell plates of appropriate weight in both hands and place them in front of your chest. Slightly retract your jaw and use your abdominal force to roll up your abdomen until it is tight. Do not sit up. Then gradually lower your back backwards and downwards, with your lower back pressed against the mat. Repeat 8-15 times and do 3-5 sets.

Plank

Plank support is a very efficient exercise with low environmental requirements. It is especially suitable for people who sit still and have little time for systematic training. During training, you must maintain the standard of each movement to achieve the training effect. Plank support can be practiced every day because the training volume is not too large. For the first time, you can choose 3-5 sets a day, 2-3 minutes per set, or increase or decrease according to your own situation.

How to prevent lumbar muscle injury during fitness

First of all, you must warm up thoroughly, do warm-up exercises, and fully move your waist and limb joints to cope with waist injuries.

Fitness activities should be carried out step by step. After the warm-up, the amount of exercise should start small and gradually increase step by step. It is best to rest every 15 minutes. If you feel soreness or discomfort in your waist, stop the fitness activities in time.

The posture of fitness exercises, the posture and position of the waist during fitness activities are extremely important and should not be taken lightly. It is recommended to use a lumbar protection brace for exercises that mainly train the waist activities.

In daily life, we should pay attention to the functional training of the waist and back muscles. Backward walking, push-ups, and flying swallows can all help to strengthen the waist and back muscles and reduce the risk of lumbar injuries caused by strenuous exercise.