4 movements completely tear the abdominal muscles!

Action skill

Overhanging legs

3 groups, 12-15 times each

This will make the lower abdomen sour, and you will soon understand that feeling.

Hang on the horizontal bar to keep the upper body stable.

Raise your legs, parallel to the ground,

Slowly lower your legs and use your torso to control your legs.

Avoid too much rocking.

You can also bend your legs so that your knees move closer to your chest.

If you like to increase the difficulty further,

You can even put a dumbbell or heavy object between your feet.

You can also lift your legs to the sides of your torso.

Exercise the abdominal oblique muscles.

Sloping plate belly

Inclined plate belly, 3 groups, 15-20 times each

You need a tilted bench, this is a common action,

But in this video, you can see that

When he was descending, he did not completely relax his abdominal muscles.

Therefore, the tension is maintained continuously between each belly.

This will give your abdominal muscles a stronger burning sensation.

Nothing is necessary, you can even increase the difficulty.

Hold a ball with both hands, or cross left and right.

Our goal is to tear the abdominal muscles,

So no matter how tired you are,

Make sure the correct form of action is done, and squeeze your abdominal muscles every time.

Yoga ball from both ends

Yoga ball sit-ups, 3 groups, 15-20 per group

In the first two exercises,

Targeted strengthening of the upper and lower abdominal muscles,

In this action, you will train as a whole,

There is a very important tip,

Don't let your feet and yoga balls touch the ground,

Control your abdominal muscles throughout your movements and maintain constant tension.

You can take the pass,

Add a little fun to this action.

Pushing the abdominal muscle wheel

Abdominal muscle wheel, 3 groups, 6-10 times each

In the abdominal muscle wheel movement,

Push away from the body as much as possible,

Only when fully stretched can the abdominal muscles be maximally involved when pulling back the abdominal muscle wheel.

I know this is not easy, especially if you have not done this action,

So try different speeds and feel the contraction of the muscles.

Be sure to tighten your chin, in order to better attract your abdominal muscles,

Round shoulders round back, but don't arch your back.

It's that simple, it's time to move.

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