Practical Training Abdominal Muscle

Stomach is the part that really need to be considered, both for men and women. Flat stomach and toned to look beautiful and solid. But to form a charming toned stomach is not easy, it takes time and patience. In order to establish the right abdominal muscles, make sure to maintain a healthy weight and a healthy diet regularly. * Lower abdominal muscles

The initial position of the body lying on the floor, or flat bench / side, with knees bent. Knee motion approaching the chest, slowly and controlled by contracting your lower abdomen. Then return slowly to the starting position.

Each movement of the lower abdominal pull focus. Limit movement do not get too much strained hip muscle. This exercise targets the lower abdomen effect.

* Leg raise / hip up

Use the flat bench / side, legs straight with toes slightly hanging. Use your hips to lift the foot up to the toes just above the navel. Keep your legs straight when removed. Feet would be perpendicular to the body (forming an angle of 45 degrees).

Then lift your hips off the bench as high as 3-5 inches, keeping your feet perpendicular to the body. Lift your hips and push the foot by using lower abdomen. Legs should move straight up when you lift the hips.

* Side crunch

Starting with the position of the body lying on the floor or a flat bench / tilted at an angle. Knees bent and hands holding on to the end of the bench or something behind you.

Then slowly move your knees close to the chest. Moving to the other side of the body and repeat. Keep it short movements to prevent join strained hip muscle. Use these exercises to form lower and upper abdomen.

* Knee up

Starting position, sit down on the bench with the body in the direction of the bench and straight legs. Hold on to the edge of the bench. Lift the top leg of the stool and bend your knees. Then the bent knee was raised near the chest, with fingers outstretched leg. After completing the move, take a 2-3 minute break.

These four types of exercises that can be performed three sets, with a 2-3 minute breaks interspersed. If stomach ache after completing training, he added, is not worth worrying about, because the pain will heal quickly in a short time later. exercise should be done three times a week.

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