Core tip: To improve abdominal muscles, we should first understand the function of abdominal muscles. The abdominal muscles include rectus abdominis, external oblique abdominis, internal oblique abdominis, and transverse abdominis. When they contract, they can cause the trunk to bend and rotate, and prevent the pelvis from tilting forward. Abdominal muscles also play a significant role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine.

Below we compare 5 types of abdominal muscle exercises to see which one can more effectively strengthen the rectus abdominis muscle.

Air boarding:

Lying supine on the floor, with the lower back tightly pressed against the ground. Place your hands on your head and open your arms. Lift your legs and slowly perform the action of boarding the bicycle. Exhale, lift the upper body, touch the left knee with the right elbow joint, maintain the position for 2 seconds, and then restore. Touch the right knee with the left elbow joint again, hold for 2 seconds, and then slowly return to the starting position.

Fitness ball belly roll:

Lie flat on the fitness ball, with your feet flat on the ground, your hands on your head, and your arms open. Slightly retract your chin towards your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, your feet can be separated more. If the difficulty increases, you can do it with both feet up.

Raise your legs and curl your abdomen:

Lying supine on the floor, with the lower back tightly pressed against the ground. Place your hands on your head and open your arms. Raise your legs at a 90 degree angle to your upper body, cross your legs, and slightly bend your knee joints. Exhale, contract your abdominal muscles, lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly retracted towards your chest.

Lying supine on the floor, with the lower back pressed against the ground, hands on both sides of the body, legs raised at a 90 degree angle to the upper body, legs crossed, and knees slightly bent. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground for 2 seconds, then slowly return to the starting position.

Traditional abdominal roll:

Lying supine on the floor, with the lower back tightly pressed against the ground. Place your hands on your head and open your arms. Place your legs flat on the ground and bend your knees. Slightly retract your chin towards your chest, contract your abdominal muscles, exhale and lift your upper body, keeping your lower back on the ground for 2 seconds, then slowly return to the starting position.