Achieve a perfect six-pack, possess your dream lower ab line, this is the goal pursued by every fitness enthusiast. Friends will try many training methods, and they will achieve a certain degree of training effect out of hand. However, when our training reaches a certain level, the training effect will appear unremarkable, such as the title mentioned. To break through this bottleneck, we first need to understand the reasons for this phenomenon.

The formation of the abdomen:

The abdomen is an important component of the human connective tissue. The abdomen needs to be formed through a series of conscious exercises, which mainly includes the 6 abdominal muscles that we can see, as well as other muscles such as the external oblique muscles, internal oblique muscles, and transverse abdominis.

The reasons why the abdominal muscles are not obvious:

Firstly: we often use one action to train during fitness.

Frequently using the same action for training, making the abdomen adapt to this training method, without producing a new stimulus, and cannot promote the growth and development of abdominal muscles. This is a common mistake made by many fitness enthusiasts. During the exercise, often doing one action, the stimulating effect of muscle is considered good, but muscles have 'muscle endurance'. When the muscle is no longer subject to the stimulation of this action, it proves that this action has no stimulating effect on the muscle. At this time, we should quickly improve our training plan and find suitable exercise actions.

Secondly: the angle of muscular stimulation in the training process is single.

In the training, the angle of muscular stimulation is single, simply exercising from one angle, which will cause the abdominal muscles to have weak points, affecting the overall horizontal development of the abdominal muscles. This violates the principle of 'balanced development' in the muscle training process, and more importantly, in the muscle training process, it is necessary to grasp the standardization of the exercise action and pay attention to the details of the exercise action to comprehensively stimulate the muscles.

Therefore, according to the above reasons, we need to carefully adjust the training plan and change our training actions to help ourselves break through the bottleneck of abdominal muscle training.

Effective actions to train the abdomen and enhance the abdominal muscle lines

In the above text, the editor has analyzed: why we have been diligently training the abdomen, but the abdominal muscles are not obvious reasons. The editor will now recommend 5 practical abdominal muscle exercises that can effectively stimulate the abdomen from multiple angles. These actions are quite difficult, which can bring new stimulation to the abdominal muscles, and promote muscle growth and shaping. Long-term persistence, enhance the abdominal muscle lines, and make your abdomen clear and visible.

Action 1: Fitness Ball Hip Flexion

Body in a supine position, arms extended to support the fitness ball at the same height as the bench, legs extend behind, the fitness ball is placed on the front of the lower legs, support the body's weight, feet hooked on the fitness ball.

Contract the abdominal muscles, flex the hips, and the feet push the fitness ball towards the abdomen.

When the abdomen is contracted to the maximum, hold the peak contraction for 2 seconds, then slowly push the fitness ball back to the starting point with the forefoot, repeat the action.

Training intensity: 3 sets, 8-10 reps per set.

Precautions:

Maintain stability in the upper body, arms always extended straight, under the contraction of the abdominal muscles, control the hip and leg extension and contraction.

Action 2: Kneeling Abdominal Curl

Body maintains a kneeling position, back tense, spine in a neutral position, thighs vertical to the ground, elbows bent to hold the rope with hands, head tilted slightly forward, the middle of the V-shaped handle, the upper body is tilted slightly.

Maintain stability, pull down the weight with hands, and at the same time, follow the head downward, making the head close to the knee, maximizing the contraction of the abdominal muscles.

Maintain the action for 2 seconds, then slowly return the weight to the starting point, repeat the action.

Training intensity: 3 sets, 8-10 reps per set.

Precautions:

Maintain stability, maximize the contraction and stretching of the abdominal muscles, do not drop the weight to the lowest end, when the contractile force is almost gone, immediately pull up the weight, repeat the action.

Action 3: Reverse Abdominal Curl

Body lies supine on a slant bench, the elbows of the arms are bent and grasped on the sides of the bench, the knees and ankles of the legs are bent to keep the thighs and lower legs vertical.

Contract the abdomen, lift the back and buttocks upwards, and keep the lower legs slightly bent.

When reaching the highest point, hold the action for 2 seconds, and then slowly lower the lower legs back to the starting point.

Training intensity: 2-3 sets, 10-12 reps per set.

Precautions:

Always keep the vertical of the lower leg and foot, the upper part of the abdomen is tightly attached to the bench, maintain the stability of the body.

Action 4: Supine Abdominal Curl

Body lies supine on a supine bench, keeps the upper part of the knee tight to the bench, the knees and lower legs are bent vertically, the feet are hooked on the pad, the arms are bent and crossed in front of the chest.

Contract the abdomen, curl the upper part of the abdomen upwards, and keep the lower part of the buttocks motionless.

When reaching the highest point, hold the action for 2 seconds, and make the abdominal muscles contract more strongly.

Then slowly return the body to the starting point, repeat the action.

Training intensity: 3 sets, 8-12 reps per set.

Precautions:

Throughout the action process, the lower part of the buttocks remains motionless, and focus on the contraction of the abdominal muscles.

Action 5: Hanging Wrap

Body is vertically suspended on a double-barbell, arms are extended and grasp the sides of the double-barbell.

Contract the abdomen, lift the legs upwards, and at the same time, perform a circular leg raising action from right to left.

When the legs return to the starting point, change the direction of the action.

Training intensity: 2-3 sets, 6-8 reps per set.

​Precautions:

This action is the most challenging of the 5 actions, which requires strong core strength. If you are a beginner, we suggest you finish the 4 actions first, then try hanging wrap.

Summary:

The above 5 actions can effectively help fitness enthusiasts break through the bottleneck, in the training process, we suggest friends to slow down the speed, ensure that each action is done well, improve the effect of abdominal muscle training.