The best exercise posture for abdominal muscle training

The best lower abdomen exercise posture:

　　　Practice: Lie flat on your back, palm down, place the sides of your thighs. Curl up, raise your thighs perpendicular to the ground, bend your calves horizontally to the ground. Then slowly tighten the abdominal muscles, lift your hips up by 2-5cm, maintain this position. (Relax your upper body and arms), and then slowly lower your hips.

　　Wrong lower abdomen exercise:

　　　Straight legs up. The legs and back exercise the most, but the abdomen does not get more exercise. At the same time, a lot of pressure is concentrated on the lower part of the back, increasing the chance of injury.

　　Optimal upper abdomen exercise posture:

　　Practice: Lying flat on your back, bend your knees, and place your calves horizontally on the back of the chair. The thighs should be vertical and the hips should be close to the chair. Slowly bend your body, at a 30-degree angle to the ground, and keep your posture. Lying down slowly. For better results, straighten your legs.

　　Increase strength:

　　　Rising your legs. Raise your legs directly in the air will increase the difficulty, but it will be more effective. Because the hips and leg muscles cannot provide auxiliary support, the abdomen, especially the upper abdomen, will force the abdomen to take on all movements.

　　Wrong abdominal exercise posture:

　　Fast straight legs sit-ups. This will only exercise the buttocks muscles: the abdomen are exercised very little, and the effect will not be significant. Because in most cases, you will borrow momentum, especially when your arms are stretched out behind your head or push your head up with your arms. (This is Dr. Wayne Westcott, South Shore YMCA, Quincy, MA Explanation) Sit-ups will also add a lot of pressure to the lower half of the back.

Illustration of muscle fitness movements in different parts of the body:

Illustration of muscle fitness movements in different parts of the body

Illustration of forearm muscle fitness movements

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Illustration of back muscle fitness movements

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Chest muscle fitness movement illustration

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Abs muscle fitness movement illustration

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High muscle fitness movement illustration

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Leg muscle fitness movement illustration

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Barbell fitness movement illustration

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Dumbbell fitness movement illustration

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Barbell fitness movement illustration

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Fitness ball fitness action illustration

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Fitness action illustration

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Fitness action illustration

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