The simplest exercise method for weak abdominal strength

The simplest way to enhance abdominal strength is to perform basic exercises such as plank support, supine abdominal roll, and supine leg lift. These movements do not require equipment and are suitable for home practice, effectively activating core muscle groups.

1. Plate support

Plate support exercises the transverse and rectus abdominis muscles through static contraction. Lie prone with your elbows on the ground shoulder width apart, keep your torso straight with your toes on the ground, and avoid collapsing your waist or raising your hips. At the beginning, it can last for 15 seconds, gradually extending to 1 minute. This action can enhance core stability and help improve posture and relieve lower back pain.

2. Supine abdominal compression

Supine abdominal compression targets the upper abdominal muscle group. Lie flat, bend your knees, step on the ground with both feet, lightly touch your ears with both hands, use abdominal strength to lift your shoulder blades off the ground, and keep your lower back close to the ground. The movement should be controlled slowly to avoid exerting force on the neck. 10 times per group, 3 groups per day is recommended. This movement can enhance abdominal muscle endurance and is suitable for beginners to establish basic strength.

3. Supine leg lift

Supine leg lift mainly strengthens the lower abdomen. Lie down with legs together and straighten, slowly lift to a 45 degree angle with the ground and then fall, keeping your waist pressed against the ground during the process. If you feel difficult, you can slightly bend your knees. 8 times per group, 2 groups per day will take effect. This action can improve pelvic stability and prevent compensatory lower back pain caused by core weakness.

4. Dead Worm Style

Dead worms activate deep core muscle groups through adversarial movements. Lie on your back, lift your legs and bend your knees at a 90 degree angle, raise your arms vertically to the ground, slowly and alternately stretch your hands and feet on the opposite side while keeping your waist close to the ground. Each group alternates 10 times, with 2 groups per day. This anti stretching training can improve exercise coordination and is particularly suitable for sedentary individuals to improve abdominal relaxation.

5. Sitting posture rotation

Sitting posture rotation can exercise the oblique muscle of the abdomen. Sit with knees bent and feet off the ground, hands clasped in front of your chest, and use abdominal strength to rotate your torso left and right. Pay attention to controlling the speed to avoid inertial force. One group consists of 15 sessions per side, with 2 sessions per day. This action can enhance the rotation function of the waist, have a positive effect on preventing sports injuries and improving body flexibility.

It is recommended to practice the above movements in combination, three times a week, and leave time for muscle recovery. In the initial stage, you can choose 2-3 action cycles to complete, with a 30 second break between each action. Cooperating with abdominal breathing can improve training effectiveness. Relax the abdomen during inhalation and tighten the core during exhalation to complete the movement. It is necessary to ensure high-quality protein intake in diet, such as eggs, fish, etc., to help with muscle repair. Avoid eating immediately after training, and supplementing carbohydrates and protein one hour after exercise is more beneficial for recovery. If there is discomfort in the waist, stop immediately and consult a professional coach to adjust the movement mode.