Fitness movements for training abs to create sexy abs

With the continuous promotion of celebrities, many people have begun to exercise their abdominal muscles. Abdominal muscles are part of what we like to exercise now. First, exercise the abdominal muscles can not only improve our core strength, but also gain the appreciation of many people. There are many exercises to exercise abdominal muscles, so do you know what exercises are there for exercise abdominal muscles? Let’s take a look together!

　　Dangling legs

　　First keep your hands tightly holding the horizontal bar, so that your palms are facing forward, and then straighten your torso, then use force to contract the abdominal muscles to drive your legs to raise to the horizontal position, and then slowly let go. Let your body return to After the dangling position, start the next movement. When doing the movement, make sure that each movement is slow and controlled, because the faster the movement is done, the greater the inertia component, which will reduce the tension of the abdominal muscles and reduce the training effect. The target muscle for hanging leg lifting is the lower part of the rectus abdomen, that is, the lower abdomen. Compared with lying on the back, this movement requires a certain amount of arms, shoulders and core strength to maintain the necessary stability of the body. Therefore, for a considerable number of fitness workers, this movement is still a bit challenging.

Rope logging 　　This is a good exercise for exercise abdominal oblique muscles. The disadvantage is that the gantry is usually not in line, but you can find a place with a vertical rod to replace it with an elastic band. When doing this, first adjust the rope to a high position, then grab the handle with both hands to make the body slightly lean forward, and pull the rope from the high position to the low position by turning the body. When restoring, you must control the speed. Do it 15-20 times on each side and do 4 sets.

　　Barbell bend

　　Action method: First find a thicker towel to fold and place it on the floor, then place your knees on the towel, and your feet up and hanging in the air. Hold the barbell in your hand, with a width of about shoulder-width. Push the barbell forward to the upper body and stretch it fully. During this process, tighten your abdomen, then pull your arm back to your chest and repeat the movement.

　　Standing dumbbells carry weight and rotate the body

　　If the gantry is not in line and there is no elastic band around you, you can use this action instead. When doing this action, first keep the standing posture shoulder-width as shoulder-width, then hold the dumbbells tightly with both hands, keep the core tight, rely on the strength of the abdomen to rotate, and rotate left and right.

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