[More images in this article, followed by 10 more dynamic pictures. ] In front of us, we shared the muscle exercises of different muscle groups. Today we share abdominal exercise. Of course, there are many ways to exercise abdominal muscles. Later in the article, we have 10 freehand dynamic GIF pictures of abdominal muscles. After pro-testing, we are updating this time just to make your abdominal muscles exercise no longer boring. 1 Rope roll Use a high cable pulley to draw out the Y-shaped rope. If you can not use the V-shaped handle, start with a light weight. The curling of the rope is a bit like a basic curling upside down. Take a squat, visually below, From the kneeling position, the thigh is perpendicular to the ground, the trunk is parallel to the ground, the back is slightly arched, and both hands hold the end of the rope from the head. Keep the pelvis and lower back still, start pulling ropes down to the floor and approach the knees, Until contact with the floor or knees, shrink at the peak 1-2 seconds, and then slowly control the weight back to the starting point, with the weight of the body over the horizontal line, while the back arch, stretch the abdominal muscles, stop. At this time, you can feel the difference between it and the curling on the floor: the resistance from the rope is constant. The curling on the floor, with the lifting of the body, reduces resistance. Keep the lower back and buttocks still; the hips are not the fulcrum; the buttocks are the center point of the abdominal muscle movement, just like the effect of the two shoulders during training; Note that using a weight that allows you to repeat 12-15 times; the weight is too large to reach the so-called fork muscles (the muscle that connects the spine and thighs); there is not too much of the back arch. 2 Rally swivel Stand with your feet slightly wider than your shoulders. Your knee flexes slightly alongside one of the lower chests. Your right shoulder is facing the chest. Pass your left hand through the body from the front and grasp the handle. Put your right hand Place it on your left hand and keep your shoulders straight but do not lock during the entire movement. By contracting your left abdominal oblique muscles, turn your torso to your right from your waist and use an arc to hold the handle upwards. Pull it diagonally through your body and eventually reach the highest point, keeping your left arm as straight as possible. Return to the original path and repeat the next time. After completing all the quantities on one side, change to another. 3 BOSU ball flat Hold hands on both sides of the BOSU ball with both hands to make a flat style, always tighten the waist and abdomen, and coordinate the muscles of the body to stabilize the balance of the body. 4 Switzerland seeks elbows Place your elbows on a Swiss ball, make a double elbow plate, and always tighten the waist and abdomen to coordinate the muscles of the body to stabilize the balance. 5 Swiss straight arm flat leg Place your feet on the exercise ball and extend them outward until you know that I'm a plate support. Tighten your abdomen, and don't move your upper body. Use your abdominal strength to slowly roll the fitness ball to your abdomen. Until your quadriceps are perpendicular to the ground, hold for 0.5 seconds, return to starting point. 6 Mason twists Sitting on the mat and raising both feet, the upper body raises both hands and holds the ball. The back straightens the core, and the legs do not move, and the sides alternately twist. Pay attention to the arm tightening and straightening. 7 Supine leg lift Lying on the mat lying on your back and keeping your upper body still, place your hands under your buttocks and tighten your abdomen. Raise your legs to the level perpendicular to the ground. Stretch your legs as far as possible. Hold for 0.5 seconds. Slowly lower your legs to a height of 10cm above the ground. , lift again Repeat. 8 Slanting weight roll With your face facing up, lie on a 30-45 degree sloping board, hold your dumbbells in your chest with both hands, and secure your calves under the cushions to ensure safety. Slowly roll up your torso until your trunk and thigh are about 90 degrees. Hold this position for a few seconds at the peak, After that, slowly return to the initial position and repeat. 9 Hanging Legs The two hands are holding the horizontal bar and the body is upright and natural. The abdominal muscles lift the leg perpendicular to the body and stay for 3 seconds slowly. If the knees are kneeled during this movement, the knees are suspended and the legs are lifted. The direction in which the legs are lifted during the movement (left or right) can fully stimulate the abdominal muscles. 10 Standing Holding Ball Reversed Stand shoulder-width with both feet, hold the ball with both hands, turn from one side of the body to the other, and tighten your arms. Pay attention to keeping your hips motionless, tighten your abdomen, and only twist your waist. 11 side plates First lie on the mat, support your body with your arms bent to approximately 90 degrees, and maintain a straight line on your body's head, back, hips, and feet. Then lift the body up to align the entire body. Keep the action for about 10-30 seconds and repeat the change. 12 single elbow flat Start with the elbow plate and lift the right arm as far as possible. Hold it for 15 seconds and change to your left arm. 13 Supine leg raise Lying horizontally on the bed or on the ground, the back of the body is close to the bed, and the arms stretch straight down (or hold a fixed object) to fix the upper body. The abdominal muscles force both legs to lift at the same time and put it down repeatedly. Use your lower abdomen to pull your buttocks instead of your own. Knee flexion is beneficial to the accuracy of the movement. Slow movements to prevent the body from shaking. 14 high chair Use a parallel bar machine to firmly tighten your forearm and keep your upper body straight. Stretch your lower abdomen and thigh muscles as close to your chest as possible. Squeeze the abdomen, hold for 1 second, and slowly return to the starting position. Repeat. 15 Cross crunches Lay flat on the mat and pat your hands gently. Tighten the abdomen, drive the right leg with abdominal power, make the thigh perpendicular to the ground, while turning the upper body, left elbow to try to touch the right leg and knee for a second, feel abdominal contraction. Both sides alternated. Also share 10 abs dynamic charts: Do not need any equipment, one leg or 15 times on each side, rest 30 seconds between actions. After 10 groups of motion, rest for 2 minutes and repeat three times. Four times a week. Hair Growth,Hair Growth Serum,Hair Serum Roller,Organic Hair Serum Guangzhou Yilong Cosmetics Co., Ltd. , https://www.skinmelao.com