How to train abdominal muscles? There are many training movements. Of course, these training movements are also good. In abdominal muscle training movements, many movements require the use of training equipment, and dumbbells are one of the commonly used equipment. I believe many people do not know how to train abdominal muscles with dumbbells. So, how to train abdominal muscles with dumbbells? It's actually very simple. Let’s take a look below!
Introductory exercises
1. Hold dumbbells in both hands at your sides, with your feet slightly wider than shoulder width apart.
2. If you don’t understand the left foot, turn your right foot and turn your body 90° to the left. At the same time, hold the dumbbell in your right hand and raise it to the front of your chin.
3. Then switch to the right hand and the left hand, and quickly alternate left and right.
Russian twist
1. Stretch your hands straight in front of your chest, each holding a dumbbell. Place your feet slightly wider than shoulder-width apart.
2. Rotate your body quickly between the sides, keeping your back straight.
Gravity lifting
1. Lie on your back on the mat, hold a dumbbell in both hands in front of your chin, bend your knees and place your feet flat.
2. Lift your shoulders forward and off the mat, keeping your lower back on the mat. Pause at the top for a few seconds, then slowly return to the starting position.
Supine push
1. Lie on your back on the mat, holding a dumbbell in each hand on both sides of your chest. Bend your knees and keep your feet flat.
2. Lift your shoulders forward off the mat and push forward with one hand. Then slowly return to the starting position, lift again, and push with the other hand.
Gravity pull up
1. Lie on your back on a mat, place your hands flat on your sides with your palms facing down, straighten your legs, and hold a dumbbell between your feet.
2. Lift your legs upward to driveLift your hips off the pad. At the highest point, swing your legs to the side of your body. Then slowly return to the starting position, lift again, and swing to the other side.
Steady chop
1. Hold a dumbbell with both hands and feet shoulder-width apart.
2. Drive the dumbbells down to the outside of your thighs, keeping your back straight during the process.
3. Turn your body and drive the dumbbell over the shoulder on the other side. Alternate sides.
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