How to train the lower abdominal muscles

Although in modern society more and more men have abdominal muscles, because abdominal muscles can not only attract the attention of girls, but also make a man more confident. However, the process of training abdominal muscles requires persistence, and its training methods are also very complicated. When some men are exercising their abdominal muscles, they find that the upper part has been formed but the lower part has not. So how should the lower part of the abdominal muscles be exercised?

Lower abdominal muscle exercises:

1. Decline Sit-ups

Action essentials:

1. Sit on a 45-degree or larger inclined board, make sure your feet are under the roller pad, gently place your hands behind your head, and slowly lie back without letting your shoulders touch the inclined board.

2. Contract your abdominal muscles and lift your upper body as high as possible. When you reach the highest point, contract your abdominal muscles and control your movement.

3. Pause for a while, then control and return to the original position using the tension of your abdominal muscles.

Note: Do not use your feet for leverage, but focus your strength on your abdominal muscles.

2. Flat-bed supine leg raise

Action essentials:

1. Lie flat on a mat or a long flat bench (but your hands should be able to hold the bench for stability). During the movement, the upper back, arms, and hands remain stationary.

2. Bring your legs together and straighten them, lift them until your thighs are perpendicular to the ground; pause, recover, and repeat.

Note:

1. Keep your legs together and straight during the movement. Do not lift your legs beyond the vertical position and do not let your lower back leave the bench, otherwise your back will start to participate in the force.

2. When you lower your legs to recover, do not let them touch the ground to keep your abdominal muscles tense.

3. Don’t use inertia to complete the movement, slow down and rely on the strength of your abdominal muscles to control it

4. To increase the difficulty, you can clamp dumbbells between your legs; or after raising your legs to a vertical position, you can further raise your legs vertically upwards.