Training methods are divided into freehand training and equipment training. Of course, the training effects of freehand training and equipment training are also good. Among the freehand training methods, some movements are used to train the abdomen, and some are used to train the chest. I believe some people still know what the freehand training movements for the abdomen are. So, what are the most practical abdominal training exercises? Let’s take a look below!
Lying on your back and raising your legs
Lie flat on a mat or a flat bench (but your hands must be able to grasp the bench to maintain stability). During the movement, the upper back, arms, and hands remain fixed. Close and straighten your legs, lift your legs until your thighs are perpendicular to the ground; pause, recover, and repeat. Keep your legs together and straight during the movement, and do not lift your legs beyond the vertical position at most. Do not leave your lower back off the bench, otherwise your back will begin to exert force.
V-shaped end abdomen
Lie on the ground or a bench, and at the same time lift your upper torso and legs to a position 45° above the ground, keeping your hands by your sides. This action is named after it because it resembles the letter V. Keeping your legs straight, hold this position for 30 seconds to 2 minutes.
Incline sit-ups
To use a drop bench, lie down on it with your head on top of the bench, as close to where your feet would normally go. Next, hold the top of the bench with both hands. Keep your legs straight together in the air, parallel to the ground, held with your abs. Slowly lift your pelvis and toward your chest, allowing your abs to control the movement. Slowly lower yourself back to the starting position, maintaining constant tension on your abs throughout.
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