Being able to have a perfect mermaid line is always one of the criteria for judging a good figure. The mermaid line is always related to the lower abdominal muscles. If you practice well here, you will look sexy in pants. However, the lower abdominal muscles are usually easily ignored by people. After all, they are relatively close to private parts and are rarely shown to others. However, fitness is for your own good health. Whether you can see it or not is secondary. Next, let’s take a look at how to properly train the lower abdominal muscles.
Reverse crunch
If we want to train our lower abdominal muscles well, we can first consider reverse crunches. Although forward crunches can also exercise abdominal muscles, they mainly exercise the upper abdominal muscles. For abdominal muscles The stimulation of the lower part is not very obvious. So if we want to train the lower abdominal muscles, we'd better choose reverse abdominal crunches. The specific method is to lie on the ground, curl up the two legs, and press hard toward the chest. When bending and straightening the legs, the range of movement can be larger each time, so that the muscle training effect is better.
Lying on your back and raising your legs
Lying on your back and raising your legs is also a good way to train your lower abdominal muscles. The exercise is also very simple. First, we need to lie on the ground, then put our legs together, tighten our muscles, and slowly lift our legs into the air. Try to lift it as high as possible. It is best to feel the tension of the muscles. However, there is one thing to note about this movement, that is, friends with knee and lumbar spine problems are best not to do this movement, as it may aggravate the condition. You can do reverse crunches instead, and the effect will be the same.
Hanging leg raise
When it comes to lower abdominal muscle training methods, hanging leg raises are definitely indispensable. Generally speaking, this exercise can not only exercise the waist and abdominal muscles, but also have a certain effect on slimming legs. The specific method is to hang yourself on the horizontal bar, with your feet preferably off the ground, then bring your legs together, tighten your muscles, and try to lift up. It is best if you can lift it to a right angle. If it doesn't work, you can do it step by step.
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