How to train the abdominal muscles, there are some training movements, and when training the abdominal muscles, you can also make some training plans, but there are also things to pay attention to when making a training plan. I believe someone still knows what the abdominal muscle training plan is. . So, what is a weekly high-intensity abdominal training plan? Let’s find out together below!
Monday: Lying on your back
The most classic abdominal muscle training movement, its main effect is on the upper abdomen; put your hands behind your head during the exercise. You must not use your hands to break your neck to help the body bend during the exercise. A total of 3 groups are required, each group 10 to 12 times. , allowing 30 seconds of rest between each set.
Wednesday: Lie on your back and raise your legs
Lying on your back and raising your legs affects the lower abdomen and lower waist. For beginners or people with weak waist strength, you may wish to bend your legs to do this action to reduce the difficulty; it is worth noting that when your legs are lowered, do not touch them. Touch the ground. A total of 3 sets of 10 to 12 reps are required, allowing 30 seconds of rest between each set.
Friday: Plank
Lie prone on the ground, support the ground with your elbows, forearms and toes, and your body will appear to be in a straight line. This is known as a plank support, which can exercise the core muscles of the body (including abdominal muscles). Try to maintain this position for as long as possible using standard movements.
Beginners should stay still for at least 45 seconds. Those with some experience can stay still for more than 2 minutes. It is not necessary to keep it too long. If you can hold it for 2 minutes, then you should increase the difficulty of the action (lift one foot or upper limb on one side) instead of blindly extending the time of static training.
Saturday: Alternate supine pedaling
This action is very classic, and it can also exercise the internal and external abdominal oblique muscles. First lie on the mat, then lift your upper body shoulders off the ground and lift your thighs off the ground. Hold your head with both hands and turn left and right as your thighs bend and straighten.
Editor’s recommendation:
A complete list of effective abdominal muscle training exercises before bed
20 Best Abdominal Muscle Training Movements
Which muscles do the incline dumbbell bench press work?