How to exercise eight-pack abs at home

How to exercise eight-pack abs muscles? Of course, there are some exercises. Among these exercises, some movements are suitable for teenagers and some are suitable for adults. I believe someone still understands how teenagers exercise eight-pack abs muscles. So, how to exercise eight-pack abs muscles at home? Let’s learn about it together!

1. Leg lifting exercise

Leg lifting exercise can effectively exercise the muscles in the lower abdomen. The specific methods are as follows: First, prepare a yoga mat, and then lie flat on the yoga mat. Second, stretch your body, place your arms on your side, and put your legs together. Third, put your Lift one leg upward, try to lift the leg to the highest point, the upper body cannot move, and should be pressed against the yoga mat. Then slowly lower the leg and lift the other leg. This leg lift exercise is very simple. If you persist in practicing every day, it will help the formation of abdominal muscles.

2. Sit ups

2. Sit ups

Sit ups is also a common method of training abdominal muscles. I believe that in physical education classes, physical education teachers have taught standard movements of sit ups, and teenagers can learn and use them now. Sit ups are often used for fitness, and it is also a good way to practice abdominal muscles. When practicing, one thing that teenagers need to pay attention to is whether it is doing it. The main force point should be concentrated on the abdomen so that the muscles in the abdomen can be effectively exercised.

3. Lifting legs vertically

The method of lifting legs vertically is very simple. The specific movements are as follows: Step 1, lie flat on the bed or on the mat. Step 2, straighten your legs and arms as much as possible, but the buttocks and back must be tightly attached to the bed or on the mat. Step 3, when lifting your legs and arms to the highest point, stretch your neck, then keep this movement for about twenty seconds, and then slowly put it down. This movement can exercise the muscles in the lower abdomen, and the effect is more obvious.

4. Plank support

As long as you persist, plank support will be longer and longer. If you can persist for 5-6 minutes, your abdominal muscles should be quite strong. Plank support actually requires many parts to participate in training abdominal muscles. Tighten the shoulder blades into a plane, tighten the abdomen, buttocks, and thighs. When elbow support is low, the core load is relatively large. When the hand is straightened, the load is small, but the relative hand is more tiring. It will feel very laborious and even trembling when stretching the hand to support.

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