Home fitness abdominal exercises

The most core and effective logic of home abdominal training is never to follow the trend and do hundreds of crunches, but to "match the movements according to your own sports foundation + control the body fat rate + avoid the compensation trap." You can see obvious results by spending 15 minutes each time 3-4 days a week, without buying any equipment.

Speaking of which, when I first started practicing abdominal training, I went through a lot of pitfalls. I first followed a short video blogger to do the "100 crunches challenge", and after the 30th one, I started to strain my neck. The next day, my cervical spine hurt for three days, and I had trouble even turning my head. Later I realized that this was a typical compensation - it was not the abdomen at all, but the neck and waist that exerted the force. During that time, I also believed in the gimmick of "training to get a waistcoat line in 7 days". I gritted my teeth and practiced until I broke into a cold sweat every day. After a week, I lifted up my clothes and saw that my stomach was still soft, so I almost gave up.

In fact, novices don't need to do complicated movements at all at the beginning. They just start with abdominal breathing to activate the transversus abdominis. There is no need to take time at all. You can do it when you are lying on the sofa watching a TV series: put your hands gently above your belly button. When you inhale, expand your belly and feel the whole abdomen expand outward. When you exhale, slowly tighten it, hold it in the tightest state for 3 seconds and then relax. There are 15 in one set, and you can do three or four sets in the time it takes to watch two episodes of the show. I used to have a colleague who had been sedentary for a long time. She did this just by doing this, and her waist circumference dropped by 2 centimeters in two weeks. She even thought it was outrageous.

People with a certain foundation in exercise don’t have to worry too much about schools when choosing movements. Nowadays, the fitness circle is quarreling over whether crunches will hurt the waist. One group says that crunches put a lot of pressure on the lumbar spine, so it is better to switch to the dead bug pose. The other group says that as long as the movements are standard, crunches can stimulate the rectus abdominis more efficiently than many complex The action is much higher. In fact, it all depends on your personal situation: If you have lumbar disc herniation or lumbar muscle strain, just do the dead bug pose honestly. After lying flat, raise your arms on the ceiling, bend your legs and knees at 90 degrees, and slowly lower the opposite hand and foot. Keep your lower back close to the ground the whole time, which will not put any burden on your waist.； If there is no problem with your waist, just do standard abdominal crunches. Be careful not to hold your head. Put your hands gently on both sides of your ears. Only lift your upper back and keep your lower back close to the ground. Do 4 sets of 12 in one set. The stimulation is much better than doing 100 indiscriminately. If advanced players want to increase the difficulty, they don’t have to buy a horizontal bar to do hanging leg raises. They can just grab the edge of the bed and do supine leg raises. When falling, go slower and don’t bang the bed. The neighbors downstairs might knock on the door.

By the way, don’t wear those kind of corsets for abdominal exercises. I bought hundreds of Internet celebrity corsets before, and they were so tight that I couldn’t breathe. After practicing for half a month, I felt that the abdominal force was getting weaker and weaker. Later, I asked a friend who is a fitness instructor and found out that wearing a corset for a long time will cause the degeneration of the transversus abdominis muscles. It is equivalent to letting others do the work for your muscles. After a long time, you will not be able to exert your strength. It is purely IQ tax.

There is also an unavoidable controversial point in abdominal training: should we control our diet? Some people say that "abdominal muscles come from eating", while others say that as long as you train enough, you can develop abdominal muscles by eating normally. In fact, both sides are right. Abdominal training is essentially like unpacking a blind box. You must first remove the outer packaging (fat) before you can see the toy inside (abdominal muscles). If your body fat rate is inherently high, more than 18% for men and more than 22% for women, your abdominal muscles will be covered by fat and invisible no matter how you train. It is better to cut your daily milk tea and late-night snacks in half, which is much more useful than doing 50 more crunches. I had been practicing for a month without any movement, and then I changed my evening barbecue to boiled vegetables and chicken breast. Within two weeks, the outline of my waistcoat line was exposed.

As for the frequency of training, there is no unified standard. Some people say that the abdomen is an endurance muscle and can be trained every day, while others say that no matter what muscle it is, 48 ​​hours of rest time must be allowed. I have tried practicing for 10 minutes every day for two consecutive weeks, and I have also tried practicing for 15 minutes every other day. The effect is actually not much different. The core thing is to see how your body feels: if you only feel a slight soreness in your abdomen the next day, there is no problem if you practice every day.

In fact, doing abdominal exercises at home is really not that particular. You don’t need to wear fitness clothes or lay out a yoga mat. You can do a few sets of abdominal breathing when you wake up in the morning and lie down on the sofa. You can practice a few sets of abdominal breathing while lying on the sofa after working overtime. Drink two cups of iced milk tea. If you insist on it for a few months, you will always see changes. It is much more cost-effective than saving up money to get a fitness card and only taking two showers in the end.