How to train abdominal muscles
Nov 12, 2024
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Abdominal muscle training can be achieved through various methods, including exercises such as sit-ups, planks, Russian twists, lying leg raises, and lying crunches. At the same time, increasing protein intake from sources such as eggs, milk, and chicken breast can help with muscle growth and repair. Additionally, controlling carbohydrate and fat intake can reduce the accumulation of abdominal fat.
Abdominal muscle training can be achieved through various exercises, including sit-ups, planks, Russian twists, leg raises, and crunches. A detailed explanation of each is as follows:
1. Sit-ups: Lie on the floor with your hands placed behind your head or beside your ears, and your knees bent. Use your abdominal muscles to lift your upper body, trying to bring your elbows toward your knees, then slowly return to the starting position. Avoid pulling your head forward with your arms to prevent cervical spine injury.
2. Plank: Lie face down on the floor and support your body on your forearms and toes, keeping your body in a straight line. Hold this position for as long as possible while maintaining a straight back—avoid sagging at the lower back or lifting your hips too high.
3. Russian twists: Sit on the floor or mat with your knees bent and your torso leaning slightly backward. Place your hands beside your body. Engage your abdominal muscles to rotate your upper body to one side until you feel your abs contract, then slowly return to the center and repeat on the other side. Control the speed and range of motion to avoid muscle strain from moving too quickly or forcefully.
4. Leg raises: Lie flat on your back with your hands fixed above you on the mat and your legs straight and lifted off the ground. Bend your knees to bring your thighs toward your chest while simultaneously extending your legs upward, lifting your glutes off the mat. Keep your legs straight throughout and avoid using momentum to complete the movement.
5. Crunches: Lie on your back with your knees bent at a 90-degree angle and your hands behind your ears. Exhale as you curl your upper body upward, lifting your upper back off the floor; inhale as you return to the starting position. Keep your neck relaxed and avoid pulling your head with your arms.
In addition, increase protein intake—such as from eggs, milk, and chicken breast—to support muscle growth and recovery. At the same time, control carbohydrate and fat consumption to reduce abdominal fat accumulation.
