Look here, man showing off his belly! 3 ways to build abdominal muscles

[Key Points]: Men have a lot of social engagements and are more likely to develop a "beer belly". So how do you train your abdominal muscles and get rid of that "beer belly"? Here are 3 tips to develop firm abdominal muscles.

Coach Profile

Wei Bingda is the runner-up in the fitness category of the 2015 Guangzhou Fitness and Bodybuilding Championship "LOOKSEE Cup". He is a gold medal coach at the Dashadi branch of Felix Fitness Club in Huangpu District, specializing in aerobic training, weight training, and weight loss and body shaping.

The first step to train abdominal muscles

Plank is a classic exercise for training the core muscles. I believe that friends who have the habit of fitness will not be unfamiliar with it. When doing plank, you should pay attention to keeping your waist and back straight, not slumping or arching your waist, contracting your abdomen, and keeping your body in a flat position. Plank is a static movement. The holding time depends on personal conditions. Most people can hold it for about a minute.

The second method of abdominal muscle training

This is a crunch variation that can effectively train the entire abdominal muscles, especially the lower abdominal muscles.

How to do it: Lie flat on your back with your legs crossed and your knees slightly bent. Stretch your arms toward the top of your head, then use your abdominal strength to bend your upper body and stretch your arms as close to your feet as possible. Hold the posture for a moment and then return to the preparatory position. The number of repetitions can be determined according to your physical condition.

The third way to train abdominal muscles

This exercise mainly targets the side abdominal muscles.

Method: Lie flat on the ground with your legs together and raised, forming an angle of about 30° with the ground. Use your abdominal muscles to bend your upper body while supporting the ground with your left hand and extending your right hand close to your right toes. Then repeat the same action on the other side, alternating left and right. The frequency depends on the individual.

Source: 39 Health Network www.39.net

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