What are the three most effective exercises for exercising abdominal muscles

The three most effective exercises for exercising abdominal muscles are rolling the abdomen, plank support, and supine leg lifting. These three movements can stimulate the rectus abdominis, transverse abdominis, and lower abdominal muscle groups respectively, and are suitable for different basic populations to repeat.

1. Abduction

Abduction is mainly aimed at strengthening the upper part of the rectus abdominis muscle. After lying flat and bending your knees, place your hands crossed in front of your chest or lightly touch your ears. Use abdominal strength to lift your shoulder blades off the ground while keeping your waist pressed against the ground. After a brief pause at the top of the movement, slowly descend to avoid compensatory force from the neck. This action can be increased in difficulty by adjusting the position of the legs or adding weight. It is recommended to repeat it 15 to 20 times per group.

2. Plate support

Plate support can fully activate the transverse abdominal muscles and deep core muscle groups. Support the body with elbows and toes, keeping the head, shoulders, hips, and ankles in a straight line to avoid sagging or raising the hips. The strength can be increased by shortening the support time or lifting one side of the limb. Keeping it static for 30 seconds to 2 minutes can effectively improve trunk stability and significantly help improve posture.

3. Supine leg lift

Supine leg lift focuses on exercising the lower abdominal muscles. Lie flat with legs together and straighten, slowly lift to be perpendicular to the ground, control the falling speed to avoid inertial swinging. Advanced individuals can try hanging their legs or not fully touching the ground when lowering their legs. This action requires attention to keeping the lumbar spine close to the ground. Completing it 12 to 15 times per group can effectively reduce fat accumulation in the lower abdomen.

It is recommended to train these three movements in combination, 3 to 4 times a week, with 2 to 3 cycles selected each time. Warm up and stretch thoroughly before and after training to avoid sports injuries. In terms of diet, it is necessary to ensure the intake of high-quality protein, control the proportion of refined carbohydrates, and cooperate with aerobic exercise to accelerate the manifestation of abdominal muscles. Middle aged or elderly individuals with lumbar discomfort should reduce their range of motion and adjust their training plan under professional guidance if necessary.

Comments (0)

Leave a Comment
Comments are moderated and may take time to appear. HTML tags are automatically removed for security.
No comments yet

Be the first to share your thoughts!

About the Author
Senior Expert

Contributing Writer

Stay Updated

Subscribe to our newsletter for the latest articles and updates.