How does one train abdominal muscles? There are training movements. In the training method, the training effect of each movement is good. However, many people don’t know what are the training methods for girls’ abdominal muscles. What training methods are there? , I believe some people still understand. So, what is an effective and fast way to train abdominal muscles for girls? Let’s find out together below!
1. Squat + abdominal twist
Open your legs as wide as your shoulders, hold dumbbells (mineral water bottles filled with water) in both hands, and place your hands on your chest.
Squat down deeply. When you get up, twist your body to the left and lift your right knee close to your chest.
Repeat the squat. When you stand up, twist your body to the left and lift your left knee close to your chest.
2. Weight-bearing sit-ups
Lie on your back with your hands and legs raised.
Holding dumbbells (mineral water bottles filled with water) in both hands
Curl your abdomen, bend your legs at 90°, and stretch your hands forward to touch your toes.
3. V-shaped touching toes
Sit upright with your body at 90°, with your legs and hands pointing upward to form a V shape.
To maintain balance, cross your left hand to touch your right foot, and conversely, touch your right foot to your left foot.
4. Bend your legs and lift them up
Stretch your hands straight on the ground, bend your right leg toward your chest, straighten your left leg, and hold for 3 seconds.
Lift your hips upwards and lift your bent right leg upward, above your head, and hold for 3 seconds.
30 seconds after starting with the right leg, switch to the left leg.
5. Mountain climbing steps
Stand on the floor with all fours and bend your legs at 90°.
The left leg doesn’t move, bring your right leg closer to your chest and hold for 15 seconds.
Quickly return your right leg to its original position, switch to your left leg and hold for 15 seconds.
6. Side stretch
Stand and raise a dumbbell (a mineral water bottle filled with water) above your head with one hand.
Bend your body hard to one side, lift your chest and head as much as possible, and touch your toes with your other hand.
Then take it back and switch to the other side.
7. Side support
Single-sided plank support, slim the abdomen and buttocks, keep the body in a line, and lift the buttocks.
Slowly bend and open the upper leg, and bend and open the upper arm at the same time.
Then restore and repeat for 30 seconds, then switch to the other side.
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