The seven most effective ways to build abdominal muscles for men

　　Go swimming at the beach in summer. If a man has charming abdominal muscles, he can not only show his charm, but also be sought after by more girls. Below, the editor will introduce you to some of the most effective ones. exercise For those who are interested, let’s take a look at the movements of abdominal muscles.

　　How men train abdominal muscles

　　1. Bench sit-ups

　　Lie flat on the ground with your calves resting on a bench (or chair, bed edge, or steps), and use your abdominal muscles to sit up your upper body. When returning, slowly lower your shoulders to the ground and keep your abdominal muscles tight.

　　2. Fitness ball crunches

　　Lie flat on your back on an exercise ball, with your feet flat on the ground, your hands by your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.

　　3. Reverse crunches

　　In a supine position, lie on the floor, then press your lower back against the ground, place your hands on both sides of your body, raise your legs to a 90-degree angle with your upper body, cross your legs, slightly bend your knees, then tighten your abdominal muscles, exhale and lift your buttocks, hold your lower back slightly off the ground for 2 seconds, and return to the original position.

　　4. Leg raises and abdominal curls

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.

　　5. Air boarding

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, raise your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.

　　6. Logging style

　　The woodcutter pose is an effective training exercise for the lateral abdominal muscles. Due to the participation of weight-bearing equipment, it can give additional stimulation to the body muscles and achieve the effect of improving the outline of the abdominal muscles.

　　First, you need a weight-bearing equipment (optional equipment includes dumbbells, medicine balls, etc.). The weight you choose should allow you to perform 12 repetitions in a standard manner. When exercising, you must ensure the training principles of fast up and slow down. Each time, the dumbbells must be raised above the head. A total of 3 groups of 8-12 times are required (one side completes 8-12 times before switching to the other side, and each side completes once to count as a complete group). A 30-second rest time is allowed between each group.

　　7. Lie on your back and raise your legs

　　The supine leg raise works on the lower abdomen and lower waist. For beginners or people with weak waist strength, you can bend your legs to perform this action to reduce the difficulty. It should be noted that the legs should not touch the ground when lowering. A total of 3 groups of 10-12 times are required. A 30-second rest period is allowed between each group.