12 constellation how to train abdominal muscles _ twelve constellation training

How to practice abdominal muscles is the most effective?

Abdominal muscles include rectus abdominis, transverse abdominis and oblique abdominis, all of which need exercise. The first kind is supine abdominal roll exercise, which can exercise the upper abdomen well. First lie on your back on the mat, with your knees hanging 90 degrees, your hands behind your ears, roll up your abdomen when you exhale, and return to your original position when you inhale. Repeat the exercise in turn, doing 3-4 groups at a time. Second, lying on your back and lifting your legs can exercise your lower abdomen well. Lie on your back on the mat, fix your hands above the mat, hang your legs straight down, then bend your knees to make your thighs close to your chest, and at the same time stretch your legs upward to let your gluteus maximus leave the mat. The third is supine rotation, which mainly exercises the abdominal oblique muscle, that is, the fat on both sides. First lie on your back on the mat, with your legs bent, your upper body half lying, your arms slightly straight to your chest, and your arms rotating to both sides. When you do it, you should control your body, and the pace should be slower, not too fast.