How to exercise the abdominal muscles produced by sit ups

Sit ups can help strengthen the rectus abdominis muscle, but they need to be combined with other training methods to shape a more comprehensive abdominal muscle line. There are mainly methods such as adjusting movement patterns, increasing weight training, cooperating with aerobic exercise, adding core stability exercises, and controlling diet and body fat.

1. Adjust the movement mode

Traditional sit ups have a greater pressure on the lumbar spine, and it is recommended to switch to abdominal movements. Gently touch your ears with both hands instead of holding your head, lift only your shoulder blades off the ground, and keep your lower back on the ground. You can try rolling your abdomen in the opposite direction, lifting your legs and bending your knees to approach your chest while lying down, which can more accurately stimulate the lower abdominal muscles. Complete 3-4 groups 15-20 times per group.

2. Increase weight training

After improving basic muscle strength, you can perform weight rolling, hold dumbbell pads or use elastic bands to increase resistance. Hanging leg lifts can effectively activate deep abdominal muscles, holding the horizontal bar with both hands to lift the legs to a horizontal position and control the falling speed. Variations of flat support, such as lateral flat support and alternating hand lifts, can strengthen the transverse abdominal muscle from multiple angles.

3. Cooperate with aerobic exercise

Abdominal muscle development requires a lower body fat percentage, and engage in 3-4 aerobic exercises such as jogging, swimming, or skipping rope per week, each lasting for more than 30 minutes. High intensity interval training such as opening and closing jumps, Poppy jumps, etc. can increase calorie expenditure in a short period of time. Perform dynamic stretching before and after exercise to avoid muscle stiffness.

4. Core Stability Exercise

Russian rotation can exercise the oblique muscle of the abdomen, bend the knees and lift the legs in a sitting position, and hold a medicine ball to rotate left and right. Alternating stretching of limbs in a bird dog style can enhance core anti rotation ability and maintain pelvic stability. The boat and side panel movements in yoga can enhance muscle control, with each group lasting for 30 seconds.

5. Control dietary body fat

Daily protein intake should reach 1.5 grams per kilogram of body weight, and choose high-quality proteins such as chicken breast and fish. Reduce refined carbohydrates intake and replace with coarse grains such as brown rice and oats. The cooking method is mainly steaming and boiling, avoiding high oil and high salt. Ensure daily water intake and refrain from eating for 3 hours before bedtime.

Systematic training should ensure 3-5 specialized abdominal exercises per week, with intervals of at least 48 hours between different movements to allow muscle repair. Pay attention to the breathing rhythm during training, exhale when exerting force, and inhale when relaxing. For those with high body fat, it is recommended to focus on overall weight loss first. When the body fat percentage is below 15% for males and below 22% for females, the abdominal muscle lines will be more pronounced. If you experience lower back pain, stop training immediately and consult a rehabilitation therapist if necessary.