Comparison of 5 kinds of abdominal muscle exercise methods

Comparison of 5 kinds of abdominal muscle exercise methods

Below we compare 5 kinds of abdominal muscle exercises to see which one can strengthen the rectus abdominal muscles more effectively.

  Boarding in the air: Lie on your back with your back and the ground close to the ground.

Put your hands on the side of your head and open your arms.

Raise your legs and slowly climb the bike.

Exhale, lift your upper body, touch your left knee with your right elbow joint for 2 seconds, then return.

Touch the left knee with the right elbow again for 2 seconds, then slowly return to the starting position.

  Fitness ball crunches: lying flat on the fitness ball, feet flat on the ground, hands on the side of the head, arms open.

The chin is retracted slightly toward the chest, exhaling, contracting the abdominal muscles, lifting the upper body about 45 degrees, holding it for 2 seconds, and then slowly returning to the starting position.

In order to maintain balance, your feet can be separated.

If you increase the difficulty, you can do it with your feet together.

  Lift your legs and roll your abdomen: Lie on your back with your lower back pressed against the ground.

Put your hands on the side of your head and open your arms.
Raise your legs at 90 degrees to your upper body, cross your legs, and flex your knees slightly.

Exhale, contract your abdominal muscles, lift your upper body, keep your lower back off the ground, hold for 2 seconds, then slowly return to the starting position.

Attention should be paid to keep the chin down slightly to the chest.

  Reverse belly curl: Lie on your back with your lower back close to the ground, your hands on the main axis of your body, your legs raised 90 degrees to your upper body, your legs crossed, and your knees slightly bent.

Tighten the abdominal muscles, then exhale slightly to raise the top, lower hips slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.

  Traditional abdominal crunch: Lie on your back with your lower back pressed against the ground.

Put your hands on the side of your head and open your arms.
Keep your legs flat on the ground and bend your knees.

The chin is retracted slightly toward the chest, contracting the abdominal muscles, exhaling and lifting the upper body, the lower back cannot be off the ground, hold for 2 seconds, and then slowly return to the starting position.

  Electromyography (EMG) tests have found that airborne boarding is the most effective exercise for rectus abdominis.

The second place is to lift your legs and crunches, and the third is to exercise the crunches.

Studies have shown that when a type of training requires sustained stability and body rotation of the abdominal muscles, the abdominal muscles can produce maximum activity.

Because of the need to control balance in an unstable environment, exercise ball crunches require more muscle contraction and control than traditional crunches during crunch training.

  In fact, for best results, it is recommended to try a variety of exercises on a regular basis, because this can build different muscles and is not easy to get tired.

Never choose a certain exercise method, training and strengthening the abdominal muscles takes time and patience.

Keep in mind that the training goal for abdominal muscles is muscle endurance, without increasing muscle and strength.

Finally, remember to perform muscle contraction after exercise.