Five effective abdominal muscle exercises

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　　Below we compare 5 types of abdominal muscles exercise movements to see which one strengthens the rectus abdominis more effectively.

　　air boarding:

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.

　　Fitness ball crunches:

　　Lie flat on your back on an exercise ball, with your feet flat on the ground, your hands by your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.

　　Leg raises and crunches:

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.

　　reverse crunch:

　　Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.

　　Traditional crunch:

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.

　　Through electromyography (EMG) testing, it was found that air boarding is the most effective exercise for exercising the rectus abdominis. Ranked second is leg raises and crunches, and third is fitness ball crunches. Research shows that the abdominal muscles produce the greatest activity when an exercise requires their continued stabilization and body rotation. Because of the need to control balance in an unstable environment, medicine ball crunches require more muscle contraction and control than traditional crunches when performing crunches.

　　In fact, for best results, it is recommended to try a variety of different exercises on a regular basis, as this will work different muscles and make it less likely to get boring. No matter which exercise you choose, training and strengthening your abs takes time and patience. Remember, the goal of abdominal training is muscular endurance, not muscle and strength gains. Finally, remember to stretch your muscles after your workout.