Build your ideal body with body weight training! Introducing home workouts that can be done easily without equipment.

Body weight training [ Abdominal muscles

Abdominal muscle training is essential for getting the six-pack that every man longs for. If you want to get beautiful abdominal muscles, it is an ironclad rule to carefully bodybuild the upper and lower portions separately. Why not combine several of the abdominal weight training exercises that I will introduce hereafter to get a cracked abdominal muscles?

Body-Weight Training for Abdominal Muscles (1) “Crunches

Crunches can train the upper part of the abdominal muscles, the main part of the six-pack. It is known as an orthodox menu for both abdominal muscle group training and body weight training. The movement itself is quite simple, but there are several points that are important for working the abdominal muscles, so it is important to get the hang of it before trying it.

Lie down with your knees bent at 90 degrees and your hands fixed so that they do not move. At this point, you need to keep your abdominal muscles and hips engaged for the best results. Then, while exhaling, raise your body until your shoulder blades are off the floor. If possible, hold the upper body up for 1~2 seconds to fully enjoy the sensation of tightening the abdominal muscles. If you find that your legs are floating, use the space between your legs, such as a sofa or a bed, or set a lower position to raise your body. Please try to do your best within a reasonable range.

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Body weight training for abdominal muscles (2) “Leg Raise

Leg raises are a classic exercise for training the lower part of the abdominal muscles. It is practiced by a wide range of trainers from beginners to experts, and its effectiveness is tremendous. Because the intensity can be easily adjusted by changing the angle of the knees, it is a good way to push the abdominal muscles. However, since this exercise can easily injure the lower back, it is recommended to perform it with the pelvis tilted backward with hands under the hips.

This is a simple exercise in which the legs are raised and lowered, but what you want to be aware of is the movement of the pelvis. The pelvis should be moved as if it were close to the ribs to work the abdominal muscles, so the feet should be moved in a large motion. It is also important to exhale fully while lifting the legs, as exhaling helps the abdominal muscles contract.

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Profile of Mr. Shumpei Oshima, personal trainer who supervised this training Shumpei Oshima is a personal trainer based...