Home fitness abdominal exercises

The most core and effective logic of abdominal training at home has never been "to make up the number of movements and training time", but to "choose movements that match your body shape and needs + avoid compensation throughout the process + adjust your diet based on your body fat rate". If you hit the mark, you can practice for less than an hour a week. You can feel an obvious tightening of the abdomen in 1-2 months. People with low body fat can even directly see the outline of the waistcoat line. No equipment or large venues are needed for the whole process, and 1 square meter of open space is enough.

Two years ago, I worked on a project and stayed at home for three months. At the beginning, I followed the short video blogger blindly and did 300 crunches every day. On the 10th day of training, my back hurt so much that I couldn't sit. I went to the rehabilitation department for a X-ray and found out that my core was weak and I relied on my lumbar spine to compensate. It was a big hole. Later, I consulted with personal trainer friends in the bodybuilding circle, seniors in rehabilitation, and Pilates teachers. After trying nearly a dozen training systems, I finally figured out how to do abdominal training at home. It is really not "one set of exercises is suitable for everyone" as mentioned on the Internet.

If you seldom exercise and have no old injuries on your waist, but you want to get a clear waistline quickly, the isolation training of the bodybuilding system is actually the most effective. What I often do is reverse abdominal crunches. After lying down, I bend my legs and lift them until my thighs are perpendicular to the ground. Then I use the strength of my lower abdomen to lift my butt 5 centimeters off the ground. I really don’t have to raise my waist. I do 15 sets of 4 sets at a time. If my lower abdomen is burning in the second half of the exercise, then I have exerted my strength correctly. It is more stimulating than doing 100 ordinary abdominal crunches. My cousin’s body fat is already 19%. Just by doing this and abstaining from a cup of pearl milk tea every day, the shallow outline of her waistcoat line was revealed in two weeks, and she happily patted her belly and posted it on WeChat every day.

But if you are like me before and have waist protrusion problems after sitting for long periods of time, or you always have back pain after doing abdominal crunches, then don’t join in the excitement of the bodybuilding system. Functional training movements are too friendly. Now when my waist feels uncomfortable, I practice the Dead Bug Pose. I lie flat with my arms and legs raised, and then slowly lower my arms and legs to the opposite side, keeping my waist close to the ground the whole time. I don’t need to pursue speed. Only when I slow down can I feel the force and tension in the deep core. This action was specially designated by my rehabilitation therapist. After practicing for half a month, my back pain from sitting for a long time has been relieved a lot. After my core is stabilized, I can't shake for an hour when I rush to the subway station. Oh, yes, if you still have problems with rounded shoulders and hunched back, and shortness of breath, Pilates's 100 taps are more suitable. When tapping the arms with abdominal breathing, the core will be tightened throughout the process. I have followed several online classes before, and after each practice, not only did my stomach feel sour, but my back naturally straightened. Even my colleagues asked me if I had secretly signed up for a posture class.

To be honest, the fitness circle has been arguing for several years about whether abdominal training should be done in isolation and stimulation or in training the overall core. There is really nothing to argue about. If you want good-looking lines, choose isolation exercises, and if you want a healthy and stable core, choose functional training. There is no one that is better or worse. What suits you is the best.

Many people have been practicing for more than half a month with no results, so they look for "more efficient movements" everywhere. In fact, it is most likely due to compensation or body fat. I used to practice doing crunches by pulling my upper body up with my neck. The next day, my trapezius muscles were swollen like a hill and I couldn't feel my stomach at all. Later, I learned a little trick: hold a ping-pong ball under my chin during practice. If it falls, I would stop and readjust the force. After practicing three or five times, I would no longer use the strength of my neck. There are also people who arch their waist so high when practicing, which is equivalent to putting all the weight of the whole body on the lumbar spine. After a long time, it will be strange that the waist will not protrude. If you can't control the waist to the ground, bend the legs at a wider angle, or put a thin towel under the waist, which can relieve a lot.

As for "Whether eating or training is more important for abdominal training?", I have seen people say both opinions. In my own test, both are correct. It all depends on your body fat percentage. If your body fat is less than 15% for boys and less than 20% for girls, you really don’t need to control your diet. If you train three or four times a week, your abdominal muscles will come out quickly. I have a friend who is a bodybuilder whose body fat is stable at 14% all year round. If he goes out to eat and drink for a week, he only needs to do abdominal exercises twice, and his lines will come back immediately. But if you can get two to three centimeters of fat on your belly, then don’t worry about what exercises to practice first. First, give up milk tea, late-night snacks, and fried foods every day. When the body fat is reduced, the abdominal muscles will naturally be exposed. Otherwise, no matter how hard you practice, they will be covered by fat and nothing can be seen. Oh, yes, those who sell vibration abdominal patches and fat-burning abdominal muscle creams are all IQ tax. I bought a belly patch for cheap before, and after using it for half a month, my stomach was numb, and no lines appeared at all. I simply paid a lot of money.

In fact, there are really not so many bells and whistles about doing abdominal exercises at home. You don’t need to apply for a fitness card, buy a lot of equipment, or even change into professional fitness clothes. You just go home from get off work every day and lie down on the carpet for 15 minutes. The key is not to spend three days fishing and two days drying up, and don't chase the 7-day quick fix gimmick. When you touch your stomach in the morning, you can feel it getting harder day by day, and when you put on pants, your waistline becomes looser. Isn't that the best effect?