Abdominal Muscles Don't Need to Be Worked While Lying Down! Learn These 5 Exercises to Build Your Abs While Standing
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Do you prefer a pot belly or six-pack abs?Anyone who pursues their physique will inevitably be concerned with their body shape. Beautiful abdominal muscles are the pursuit of everyone. However, it is not easy to train them. Men need to lower their weight to below 18% to allow abdominal muscles to emerge from the surrounding fat, and to make muscle lines reappear.
Therefore, people with pot bellies need to first reduce fat and then abuse their abs. Training will be more effective only when the body fat rate is 18% or less, which can help you sculpt abdominal muscle groups.
Many people do abdominal muscle training on yoga mats, such as crunches, lying leg raises, scissor raises, and plank exercises, all of which are done lying down.However, beautiful abdominal muscles don't necessarily need to be brought out by lying down. You can also get them by standing up.
Today, the author will share a set of standing exercises to build abdominal muscles. You don't need to use a single bar; you just need to prepare a kettlebell or a bucket with a few kilograms of water to add a little weight.
Below is a set of training, each action lasts for 1 minute, 2 sets, to help you sculpt abdominal muscle lines.
The first action is high knees
When we do high knees, we need to make sure our core is tight, and our knees should be raised as high as our waist and abdomen, which is a qualified high knee.
The second action is side leg raises
This action requires us to kick our legs to contract our side abdomen. Our foot landing point is on the side rear of our body. Then we raise our legs and contract to squeeze our side abdomen.
You put your hands on the back of your head, and use your elbows to touch your knees. This action also tests our core to a certain extent.
When we support the body balance with one foot, our core also needs to exert force, maintaining the balance of the body. When we raise our legs a little forward on the side of our body, rather than completely on the side, this will better involve our body core.
The third action is standing knee lift curl
Our arms are bent, maintaining a normal standing posture, our knees are raised, and we slightly twist our bodies to touch our knees. We make the left hand elbow touch the right knee, and then the right hand elbow touches the left knee. The action alternates. We must ensure that when we raise our knees, our core is in a contracted state.
The fourth action is semi-squat twist
First, put our hands on the back of our head, then present a semi-squat posture, tighten the core muscles, and then twist our upper body to the left and right, train our abdominal muscles.
During training, keep our legs a little wider than our shoulders, and keep our upper body upright, feel the force of the muscle groups.
The fifth action is standing side press
This action requires a little weight, but it's okay even without weight. One hand holds a kettlebell on the side of our body in front of us, and the other hand touches our ear, then our body bends down towards the side where the hand holding the dumbbell is, then extend our body up, This action makes our upper limbs strong and beautiful. Our core is involved in this action throughout. The author hopes that everyone will use their core strength to lift the weight, rather than using the strength of their back.
The above is an effective action to exercise the abdomen standing up. These actions don't require equipment, which is very convenient. And they are slightly different from the usual actions.
