How to build perfect abs

　　exercise The most effective small exercises for abdominal muscles

　　In fitness exercises, the most important thing for sportsmen is to exercise and bulge out their muscles, right? In addition to the biceps of the arms, the abdominal muscles that are most wanted to be developed are the abdominal muscles. How many sportsmen can highlight the six-pack abs? Dream Think about it! Of course, including the handsome man's armor. I want abs!

　　If we want to develop abdominal muscles well, we should first understand the function of abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques and transversus abdominis. When they contract, they allow the trunk to flex and rotate and prevent the pelvis from tilting forward. The abdominal muscles also play a very important role in the movement and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to increased anterior pelvic tilt and lumbar spine curvature, and increase the chance of low back pain.

　　Below we compare 5 small abdominal muscle exercises to see which one can strengthen the rectus abdominis more effectively.

　　1. Fitness ball crunches

　　Lie flat on your back on an exercise ball, with your feet flat on the ground, your hands by your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.

　　2. Traditional crunch

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.