The most effective way to exercise abdominal muscles 

For fitness, the abdominal muscles will have a fit physique beautiful big points, then the most effective way to exercise abdominal muscles What? What are the benefits of abdominal exercise? Abdominal exercises misunderstanding what? Beauty-conscious women to lose weight problem library network for users to solve all weight loss questions. The presentations were the most effective way to exercise abdominal muscles which allow you to choose their own training methods.

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Air pedaling:

Sit on the floor, lower back close to the ground. Hands on the cephalic, arms open. Leg lift, slowly ascend bike action. Breath, raised his upper body, with the right elbow touching left knee, hold the position for 2 seconds, and then restore. Then left elbow touching right knee, the same hold for 2 seconds, then slowly return to starting position.

Fitness ball crunches:

Lying on the ball, feet flat on the ground, hands on the cephalic, arms open. Under the chin to the chest slightly closed, breath, contraction of the abdominal muscles lift the upper body about 45 degrees, hold for 2 seconds, then slowly return to starting position. To maintain balance, the feet can separate some more. If you increase the difficulty, you can feet and up.

Leg raise crunches:

Sit on the floor, lower back close to the ground. Hands on the cephalic, arms open. Lift your legs and upper body 90 degrees, legs crossed, bend the knee. Breath, contraction of abdominal muscles, lift the upper body, lower back can not be off the ground, hold for 2 seconds, then slowly return to starting position. To keep the micro received under the chin to the chest.

Reverse crunches:

Sit on the floor, lower back close to the ground, his hands on both sides of the body, legs and upper body lift was 90 degrees, legs crossed, bend the knee. Tighten the abdominal muscles, then exhale slightly lift the buttocks, lower back slightly off the ground, hold for 2 seconds, then slowly return to starting position.

Traditional crunches:

Sit on the floor, lower back close to the ground. Hands on the cephalic, arms open. Legs flat on the floor and knees. Under the chin to the chest slightly closed, contraction of the abdominal muscles, exhale lift the upper body, lower back can not be off the ground, hold for 2 seconds, then slowly return to starting position.

Abdominal exercise benefits

Abdominal muscle is the body's connective tissue is an important part, including the rectus abdominis, external oblique, internal oblique and transverse abdominal muscles. When they shrink, it can make trunk flexion and rotation, and can prevent the pelvis forward. Lumbar abdominal muscles for activity and stability also have a very important role in the pelvis and spine can also control activities. Weak abdominal muscles may lead to the pelvis forward and lumbar physiological bending increases, and increase the chances of back pain.

Abdominal exercise Mistakes

Fast straight leg sit-ups. This will only exercise the hip muscles: the abdomen and exercise very little, but the effect is not very significant. Because in most cases, you will borrow momentum, especially when the arm straight on the back of the head, or when the head arm push up utilization. Crunches will give back a lot of pressure increase in the lower half.

Straight leg lift. Leg and back movement up to, but not more abdominal exercise. Meanwhile, a large stress is concentrated on the lower back, increase the chance of injury.

The most effective way to exercise abdominal muscles What? 

Abdominal exercise is the most effective method of movement, the focus in the waist parts of the motion effects are good, such as aerial pedaling leg raise crunches like.