The abdominal muscles are one of the core muscles that we have repeatedly emphasized as a very important muscle group in the human body. These muscles enable the body to flex forward and laterally, and are responsible for protecting the crestal vertebrae and maintaining trunk stability. The core muscles are able to stabilize and reduce the pressure on the intervertebral discs in the bending and mopping movements of daily life. Commuters because of long hours sitting in front of the computer for too long, but also very common resulting in lower back pain, in fact, can also rely on the core muscle exercise + more stretching to improve the pain situation! The abdominal muscle group training method is recommended to low number of times, high intensity training mode. To train the abdominal muscles common sit-ups, slow movements and will be extended, the training effect will be obvious, relatively fast repeated movements, but to accelerate fatigue and lose the effect. In addition, the abdomen is also the most likely to accumulate fat parts, once the abdominal fat hypertrophy, increased, it is difficult to have the effect of slimming down. So with a long period of aerobic exercise (3-5 times a week, 30 minutes each time), so the exercise effect is better. Exercise abs actually do not need cumbersome machines and equipment, as long as you can find a place to lie flat, you can exercise: 1, the upper abdominal muscle exercise lying on your back, knees flexed about 90 °, the lower back close to the ground. Then contract the abdominal muscles, whoosh lift the upper body, the lower back can not leave the ground, hold for 2 seconds, and then slowly return to the starting position, repeat the action 15 times. Action focus: the use of abdominal muscle contraction to lift the upper body, rather than the head and hands force; do the action slowly to complete, the speed is not too fast. 2, side abdominal exercise lying on your back, knees flexed about 90 °, the lower back close to the ground. Hands on the side of the head, arms open. Then contract the abdominal muscles, whoosh lift the upper body, the lower back can not leave the ground, to the right hand joint as close as possible to the left knee as the goal. Hold for 2 seconds, then slowly return to the starting position and repeat the action 15 times. The other side of the same do 15 times. 3, lower abdominal exercise lying on your back, legs together and flat on the floor, hands (palms down) under the hips. Legs together and straight slowly raised up with the upper body is 90 °, the lower back can not leave the ground, whistle, hold 2 seconds, and then slowly return to the starting position, repeat the action 30 times. Action focus: legs up when the movement to slow down. 4, abdominal stretching exercise at the same time, but also remember to stretch at the right time, in order not to make the muscle too tight and hurt pain. Prone, from head to foot to form a straight line. Shoulder blades towards the crest, hands on both sides of the shoulders, inhale, then whistle, while lifting the upper body, with arms to support the body. Keeping the abdomen tucked in, stretch the body along the crest for 15 seconds, similar to the yoga “cobra pose”. Key points: Be careful not to overbend the crest, not to tuck the shoulders, and not to tilt the head back. If you feel any discomfort in your lower back, end the exercise slowly. Of course, there are many ways to exercise the abdominal muscles, such as bridge, stick, air pedal, etc., can help the abdominal muscles exercise, no matter which exercise you choose, training and strengthening the abdominal muscles need time and patience, and, remember to exercise after the muscle stretching Oh. The air pedal bike flat support leg lift side flat support (both sides) mountaineering Finally, add a video of transverse abdominis exercise. Transverse abdominis is known as a natural back protector, but many people will not use the transverse abdominis, transverse abdominis is weak! Or rather asleep! This way we need to activate it and strengthen it.