The most effective way for women to exercise their abdominal muscles

The most effective methods for women to exercise their abdominal muscles include rolling the abdomen, plank support, supine leg lifting, Russian rotation, and hanging leg lifting.

1. Abduction

Abduction is a basic movement aimed at strengthening the rectus abdominis muscle. After lying flat and bending the knees, use abdominal strength to lift the upper body off the ground, pay attention to relaxing the neck and avoid using force. Compared to sit ups, abdominal compression can reduce lumbar pressure and is more suitable for women's physiological characteristics. Suggest 15-20 repetitions per group, slowing down the movement speed to enhance muscle control. During training, you can cross your hands and place them on your chest or lightly touch your ears to avoid holding your head and pulling your cervical spine.

II. Flat Plate Support

Flat plate support can synchronously activate the transverse and rectus abdominis muscles, and improve core stability through static contraction. Support the body in a straight line with elbows and toes, tighten the abdomen to prevent collapse, and maintain even breathing. In the initial stage, it can be gradually extended from 30 seconds to 2 minutes. Advanced players can try using lateral plank support to strengthen the oblique muscle. This action is particularly suitable for postpartum recovery of rectus abdominis muscle separation.

3. Supine leg lift

Supine leg lift focuses on stimulating the lower abdomen. When lying down, slowly lift the legs together to 90 degrees and then control the fall. Patients with pelvic retroversion can use towels to reduce lumbar compensation and avoid rapid swinging and leveraging. This action can improve the problem of lower abdominal relaxation and has a better effect when combined with respiratory contraction. Suggest 10-12 times per group, keeping both legs suspended from the ground to maintain tension during the descent.

4. Russian Rotation

The Russian rotation is designed to shape the oblique muscles of the abdomen. When sitting, bend your knees and twist your torso while touching the ground with your hands. Pay attention to rotating your abdomen instead of swinging your arms. Holding dumbbells or water bottles can increase resistance, but it is necessary to ensure the standard of movement to avoid excessive twisting of the spine. This action can shape the curve of the waist and reduce the accumulation of fat in the side waist. It is recommended to alternate left and right for 20 times in each group.

Fifth, Suspension Leg Lifting

Suspension leg lifting requires the use of a horizontal bar to lift both legs above horizontal level through hip joint flexion, which requires high core strength. Beginners can first bend their knees and lower their abdomen, gradually transitioning to straight leg movements. This action can fully activate the deep abdominal muscles and improve pelvic tilt, but caution should be exercised for those with lumbar disc herniation.

Women should pay attention to the impact of the menstrual cycle when exercising abdominal muscles. During menstruation, the amount of training should be reduced or abdominal compression movements should be paused. Daily aerobic exercise can be combined to reduce body fat percentage. When body fat is below 20%, abdominal muscle lines will become more pronounced. Ensure a dietary intake of 1.5 grams of high-quality protein per kilogram of body weight, such as chicken breast, shrimp, eggs, etc., to avoid high salt diets causing water retention. After training, do baby style stretching to relax the abdominal muscles. Schedule 2-3 training sessions per week and leave a 48 hour recovery period. Postpartum women are recommended to start specialized training after the doctor evaluates the rectus abdominis distance.