Abdominal muscle is one of the muscle groups that almost everyone attaches great importance to and has difficulty in achieving. You do not have to pay too much for the abdominal muscle that gives a beautiful appearance physically and go to the gyms. You can do almost any movement alone at home, without the need for a gym. In today's article, we will explain how we can work the abdominal muscle. However, as in every region, studying this region will not be enough. While applying some of this muscle with training, we should also pay attention to the foods we eat, we will examine the nutritional part in detail in another article. For now, we will tell about exercises that almost everyone can do at home. Abdominal muscle is one of the muscle groups that are difficult to exercise in our body. Many people can stop the movements after a while after starting their abdominal training.
Note: You can adjust the sequence and duration of the movements according to your own level in the workout.
We will start with the move at the top of our list, the shuttle movement, a move that is difficult for everyone.
1. Do Crunches
The first move we must do to work our abdominal muscles effectively is the shuttle. First of all, we break your legs 90 degrees on a non-rigid floor or on a mat, so that our back is parallel to the floor and your feet can be flat on the ground. We raise our arms so that they can rise into our chest. Do this by starting the number of sets from 3 sets and increasing the number of sets according to your level. Do 12-15 repetitions in each set.
2. Jackknife
Lie on a mat with your right side turning and lift your right leg slightly bent and stretch your left leg straight as it is. Extend it diagonally forward with your right arm. . Slowly pull your left leg towards your head, slightly bending it. While doing these, lift your body diagonally and pull it towards your leg. You can do 12-15 repetitions in 3 sets.
3. Knee Raise
We will need an inclined bench for this movement. It is a movement where we can actively work our lower abdominal muscles. As can be seen in the image, we can make our lower abdominal muscles contract by tilting our back with an inclination of about 30 degrees and fixing our feet.
4. Plank
Among the movements we have talked about so far, the most important thing to pay attention to is the plank movement, which includes a lot of concentration and is very effective in working our abdominal muscles. For the plan movement, we should lift our body from the ground at the height of the foot with the help of our hands and feet on a flat surface, lift it parallel to the floor we are on, and look forward, nor should we pull our abdomen in and make it contract. Our set number here will be to wait for a certain period of time.
Repeating these movements 2 or 3 times a week can achieve good results. But remember, this sport will bring results for those who want discipline and stability. Not yesterday or today now :)
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