What exercises can be done to train abs and muscles

Exercising abs and muscles can be achieved through exercises such as abdominal rolling, plank support, squats, push ups, and pull-up exercises. These exercises can stimulate both the core abdominal muscles and the major body muscles, making them suitable for people with different fitness backgrounds to gradually practice.

1. Abduction

Abduction is a basic action aimed at strengthening the rectus abdominis muscle, which continuously contracts the abdominal muscles through spinal flexion. During practice, keep your lower back on the ground and lightly touch your ears with both hands to avoid neck compensation. When exhaling, slowly lift your upper back until your shoulder blades are off the ground. Advanced individuals can try reverse or weight-bearing abdominal compression, but patients with lumbar disc herniation should avoid this action.

2. Plate support

Plate support can synchronously activate deep core muscle groups such as transverse abdominis and oblique abdominis, maintaining body stability while improving posture. The standard movement requires the elbow joint to be perpendicular to the shoulder, the torso to be in a straight line, and the hips to be tightened. Beginners can gradually extend it from 30 seconds to 2 minutes. This movement has less pressure on the spine and is suitable for postpartum recovery individuals to practice.

3. Squatting

Squatting mainly exercises the muscles of the lower limbs, buttocks, and legs, and stimulates testosterone secretion through compound movements to promote overall muscle growth. The key points of the movement are to keep both feet shoulder width apart, squat with knees not exceeding the toes, and keep the back straight. Dumbbells or barbells can be used for weight-bearing squats, but attention should be paid to the principle of increasing weight to avoid sports injuries.

4. Push ups

Push ups can effectively develop the pectoralis major, triceps, and anterior deltoid muscles, and also have high requirements for core stability. According to the difficulty, it can be divided into kneeling push ups, standard push ups, and high five push ups. During practice, the body should be kept in a straight line, and the chest should be close to the ground when falling. Office staff can use their lunch break time for group training.

5. Pull up

Pull up is the trump card action for developing back muscles, mainly targeting the latissimus dorsi and biceps brachii muscles. In the initial stage, elastic bands can be used to assist or centrifugal training can be performed, and grip distance changes can focus on different muscle groups. Middle aged and elderly practitioners should pay attention to avoiding excessive extension of the shoulder joint, and if necessary, they can replace it with high position pull-down equipment training.

It is recommended to schedule 3-4 strength training sessions per week, with 2-3 abdominal movements combined with 2 compound movements each time. Rest between groups should be controlled within 60 seconds. Timely supplement high-quality protein and carbohydrates after training, such as pairing chicken breast with brown rice. Avoiding training the same muscle group for two consecutive days and ensuring at least 7 hours of sleep can help with muscle repair. Joint pain during exercise should be immediately stopped and a professional coach should be consulted. Patients with chronic diseases should develop personalized plans under the guidance of a doctor.