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How to strengthen the abdominal muscles

 How to strengthen the abdominal muscles

Theories about strengthening and accentuating your abdominals have changed a lot over the past few years, with trainers suggesting that as

 an alternative to frequent crunching, you combine a healthy diet with cardio and dynamic abdominal exercises. Learn more about how to strengthen your abdominal muscles by following the exercises in this article.

Abdominal exercises tips

Plan to do 15-20 minutes of abdominal training along with other exercises 3-4 times a week. Rest one day between abdominal workout days.

Focus on the deep abdominal muscles such as the transverse, rectus, and internal and external obliques. Doing exercises that engage the pelvic floor is a good start to control the important abdominal muscles that most people neglect in abdominal exercises.

Aim to work your abdominal muscles until muscle failure. The best way to accentuate those muscles is to work them hard enough to make them rebuild themselves on rest days, just like with weight-strengthening exercises.

Choose abdominal exercises that involve standing rather than lying down. If you only have time for a limited number of exercises, remember that exercises that involve standing work the entire center of your body, rather than just your upper abdominal muscles.

Use weights for crunches. When doing abdominal exercises that include lying down, try holding a weight of 2.5-4.5 kg to increase the difficulty, as the body has to work harder to lift the shoulders off the ground.

Breathe properly. Inhale on the easy or relaxing part of the exercise and exhale on the hard or hard part.

Lift your abdominal muscles up and in. To strengthen your abdominal muscles, you should raise both the superficial and deep muscles inward toward the rib cage. Many people let their stomach muscles stick out like a loaf of bread, which can increase their size rather than accentuate their details.

For each exercise, try to visualize your abdominal muscles going up and in. Look down at your abs from time to time and try to suck your belly in and get it smaller during the exercise.

Warm up for 5 minutes of cardio before any abdominal exercise. You should loosen the muscles in your lower back to reduce the stress and load on them; The abdominal and back muscles are closely related, and any good abdominal exercise will strengthen the back as well.

Keep a fist-sized distance between your chin and your chest. Don't look down all the time or you will strain your neck, and start the movement with your stomach muscles, not your neck.

Move slowly with each exercise. Taking an extra 2-5 seconds into each exercise will strengthen your body more quickly in the long run, and people often rely on impulsivity and inertia to complete the exercises.

The best abdominal exercises

Do a plank. Take a push-up position with feet hip-width apart and arms shoulder-width apart. While holding this position, look slightly forward on the exercise mat.

Bring a stopwatch with you. Start with two sets of 15 seconds and rest in between. Gradually increase the difficulty into two sets of one minute each; Don't hold yourself back and focus on controlling your breath during the exercise.

This exercise is one of the best exercises for the center of the body because it requires great strength in the muscles of the entire center of the body to maintain the stability of your body.

Do the side plank. Take a push-up position. Rotate your body until your weight is supported on your left foot and left arm.

Keep your body straight and hips up just as you would a regular plank. Hold the position for 15-60 seconds. The side plank perfectly targets the oblique muscles and center of the body.

Do a squat. Grab light free weights, stand with your feet hip-width apart, and lower down as if you were trying to sit on a chair.

Make sure your knees do not go beyond your toes when looking at them from above. Pause and then return to a standing position. The squat works the anterior and posterior thigh muscles, hips, butt, back, and abdomen.

Do standing crunches. Stand with your arms behind your head, as in the crunches. Lower down into a squat position, and as you rise up, bring your left knee to meet your right elbow.

Make sure your abdominal muscles are pressed inward during this exercise. Keeping your elbow tucked to the side of your head, twist to bring your knee and elbow close together. You don't need to touch them, but the main movement in this exercise should come from your abdominal muscles. Repeat the exercise 10-20 repetitions.

Do the wheel exercise. Lie on your back and knees up at a right angle. Raise your abdominal muscles until your shoulders rise off the floor.

Keep your hands behind your head in the crunch position. Straighten your right leg as you twist your body and try to touch your right elbow to your left knee. Return to the starting position and straighten your left leg, bending your body to touch the left elbow to the right knee. Repeat the exercise 10 repetitions on each side.

Do leg raises. Put your arms behind your head in a crunchy position and straighten your legs up as if you were trying to walk on a ceiling.

Lower your legs as close to the floor as possible without relaxing your abdominal muscles. Tighten your abdominal muscles tightly to bring your legs back up again. If done correctly, this exercise works the transverse abdominal muscles, which wrap around the abdomen and reach the back. Repeat the exercise for 12-20 repetitions.

Type in exercise pictures or change your exercises every two weeks. There are dozens of different types of planks, squats and crunches that will help you strengthen your abs in new ways.

Try taking a Pilates or ballet class. If you are tired of repetitive exercises for the abdominal muscles and need new ideas, you may want to take a Pilates or ballet class. These training classes strengthen the abdominal muscles quickly because most of their movements are center-based.


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