How to exercise eight-pack abs? Of course, there are some exercises. Among these exercises, some are suitable for teenagers and some are suitable for adults. So how do teenagers exercise eight-pack abs? I believe someone Still understand. So, how do teenagers build eight-pack abs at home? Let’s find out together below!
1. Leg raising exercise
Leg raising exercise can effectively exercise the lower abdomen Muscles, the specific method is as follows: The first step is to prepare a yoga mat, and then lie flat on the yoga mat. In the second step, straighten your body, place your arms by your sides, and keep your legs together. The third step is to lift one of the legs up to the highest point as far as possible. The upper body cannot move and should be close to the yoga mat. Then slowly lower your leg and lift the other leg. This leg raising exercise is very simple. If practiced every day, it will help to form abdominal muscles.
2. Sit-ups
Sit-ups are also a common method of training abdominal muscles. I believe that in physical education classes, physical education teachers have taught the standard movements of sit-ups. Teenagers We can learn and use it now. Sit-ups are often used for fitness and are a good way to exercise abdominal muscles. When practicing, one thing that teenagers need to pay attention to is that whether they are standing up or lying down, the main point of exertion should be concentrated on the abdomen, so that the abdominal muscles can be effectively exercised.
3. Vertical leg raise
The method of vertical leg raise is very simple. The specific actions are as follows: The first step is to lie flat on the bed or mat. In the second step, stretch your legs and arms upward as much as possible, but your buttocks and back must be close to the bed or mat. The third step is to raise your legs and arms to the highest point, stretch your neck, and then maintain this action for about twenty seconds, and then slowly lower it. This action can exercise the muscles of the lower abdomen, and the effect is more obvious.
4. Plank support
As long as you insist, the plank support time will become longer and longer. If you can persist for 5-6 minutes, your abdominal muscles should be quite strong. Plank support actually requires the participation of many parts in exercising abdominal muscles, such as tightening the shoulder blades into a flat plane, tightening the abdomen, buttocks, and thighs. When the elbow support is lower, the load on the core is relatively large. When the hand is straightened, because it is higher, the load is smaller, but the relative hand is more tired. When the hand is straightened for support, it will feel very laborious or even trembling.