Which is more effective in training abdominal muscles, flat support or abdominal roll

The exercise effects of flat support and abdominal roll on abdominal muscles each have their own emphasis, and the specific choice depends on individual training goals. Rolling the abdomen directly stimulates the rectus abdominis muscle, while flat support can fully activate the core muscle group.

The concentrated exercise of the upper rectus abdominis muscle through spinal flexion is suitable for people who pursue shaping of the vest line or abdominal line. During the movement, it is necessary to keep the lower back pressed against the ground to avoid compensatory force from the neck. 15-20 repetitions per group are more effective. But only targeting the superficial abdominal muscles, the improvement in core stability is limited. Flat support belongs to static isometric contraction training, which can simultaneously mobilize the transverse abdominis muscle, rectus abdominis muscle, oblique abdominis muscle, and deep back muscles, enhancing core anti stretching ability. When maintaining a straight posture, it is necessary to tighten the abdomen to avoid collapsing the waist. Maintaining this posture for more than 30 seconds each time can effectively enhance the overall strength of the torso. It has more advantages in improving body posture and preventing back pain. If isolated strengthening of the rectus abdominis muscle is the target, the effect of abdominal rolling is faster; If pursuing core function enhancement or improvement in athletic performance, the comprehensive benefits of tablet support are higher. In actual training, it is recommended to combine the two, arrange the abdominal roll before the flat support, and first complete targeted muscle activation before conducting overall stability training. Pay attention to stretching after training to avoid muscle stiffness, and ensure high-quality protein intake in diet to promote muscle repair. It is recommended to train 3-4 times a week.