What are the 8 best exercises for training abdominal muscles

The 8 best exercises for training abdominal muscles are abdominal roll, supine leg lift, Russian rotation, plank support, hanging leg lift, bicycle roll, reverse roll, and belly wheel training.

1. Abduction

Abduction is the most basic abdominal muscle training movement, mainly targeting the upper part of the rectus abdominis muscle. Lie flat and bend your knees, cross your hands in front of your chest or lightly touch your ears, use abdominal strength to lift your shoulder blades off the ground, and keep your lower back pressed against the ground. During the movement, avoid exerting force on the neck and feel the contraction of the abdomen. 15-20 times per group, repeat 3-4 groups. This movement is suitable for beginners and can effectively enhance abdominal muscle endurance.

2. Supine leg lift

Supine leg lift mainly exercises the lower abdominal muscles. Lie flat with your hands on either side of your body or under your hips, keep your legs together and straight, slowly lift them up to be perpendicular to the ground, and then control your fall. Pay attention to keeping your waist close to the ground and avoid using force. Slow down the movement speed and do not fully relax when falling. 10-15 times per group, do 3 groups. This action has a significant effect on eliminating lower abdominal fat.

3. Russian Rotation

Russian rotation can train both rectus abdominis and oblique abdominis muscles simultaneously. Sit with bent knees, lean back to maintain balance, clench fists or hold heavy objects with both hands, and touch the ground alternately from left to right. Keep the core tight and the rotation amplitude should not be too large. Each group should do 15-20 times, with 3 groups. This action can enhance core stability and shape lateral abdominal lines.

4. Flat Support

Flat support is a classic exercise for core muscle groups. Support the ground with your elbows, keep your body in a straight line, tighten your abdominal and hip muscles, and hold for 30-60 seconds. Be careful not to collapse your waist or pout your hips. As the ability improves, the support time can be extended or variations can be attempted. This movement can comprehensively enhance core strength and significantly stimulate deep abdominal muscles.

5. Suspended leg lift

Suspended leg lift requires the use of a horizontal bar and requires high abdominal strength. Hold the bar with both hands and hang it, keep your body stable, and use abdominal strength to lift your legs to horizontal or higher. Kneeling can reduce difficulty. 8-12 times per group, do 3 groups. This action can comprehensively stimulate the rectus abdominis muscle group, especially with outstanding training effects on the lower abdomen.

6. Bicycle Abduction

Bicycle Abduction combines the action of rolling and spinning. Lie down and lift your legs to do pedaling movements, while alternately twisting your upper body and touching the opposite knee with your elbow. Maintain steady breathing and avoid exerting force on the neck. Each group should do 15-20 times, with 3 groups. This action can simultaneously exercise the upper and lower abdomen as well as the oblique muscle, and has a significant fat burning effect.

7. Reverse Abduction

Reverse Abduction focuses on training the lower abdomen. Lie on your back with both hands fixed, use abdominal strength to roll up your pelvis towards your chest, and keep your legs slightly bent. Pause briefly at the top of the action and slowly descend. Each group consists of 12-15 sessions, with 3 sessions. This action can effectively strengthen the lower abdominal muscles and improve the problem of lower abdominal protrusion.

8. Abdominal Wheel Training

Abdominal Wheel Training requires a high level of core strength. Kneeling position with both hands holding the wheel, tighten the core and roll forward until the body is close to horizontal, then pull back to the starting position. Keep your back straight and avoid collapsing your waist. 8-12 times per group, do 3 groups. This action can deeply stimulate the entire abdominal muscle group and enhance core stability.

Abdominal muscle training needs to be done gradually, and it is recommended to schedule 3-4 training sessions per week, with 4-5 exercise combinations chosen each time. Warm up before training and stretch and relax after training. Pay attention to maintaining protein intake and controlling body fat percentage. The manifestation of abdominal muscles requires a combination of aerobic exercise and dietary management, and single training has limited effectiveness. If you experience lower back pain during training, stop immediately and consult a professional coach for guidance if necessary. Persist in scientific training and cooperate with a reasonable diet to achieve ideal abdominal muscle lines.