Many friends have been exercising and working out for a while, feeling like they've been putting in a lot of effort, but they don't see much change in results. For example, they still haven't developed defined abs, and some friends have managed to build them but they're uneven, looking a bit odd and exaggerated. This might be because we're not performing the exercises correctly during our workouts, using the wrong points of effort, or not finding the right dumbbell exercises for ourselves. So, what should we do if our abdominal muscles are uneven? Here are a few exercises that are very suitable for male friends to practice. Believe that with persistence over time, you'll see results. Let's take out our notebooks and learn the specifics.
1. Lying Crunches
First, lie flat on the floor, then bring your legs together and lift them high. Wrap your hands behind your head and hold, then slowly lift your head while keeping your lower body still, forming a 90-degree angle with the floor. This exercise mainly works the upper abdominal muscles. After doing 30 sets, take a short break and then do 3 more sets. Throughout this process, make sure to contract your abs and use your abdominal strength to lift yourself more effectively.
2. Knee Lifts
First, lie flat on the floor and relax your breathing. Then place your hands at your sides, slowly lift your legs together, and use your hips and abs to lift your legs upward. Hold at a 45-degree angle and a 90-degree angle, and kick upward with force. Then slowly lower your legs. In this exercise, the upper body is in a relaxed state, mainly using the abdomen and hips to drive the legs upward and exercise the lower body.
3. Leg Raises
For this exercise, lie flat on a machine facing the ceiling, then bend your straight legs and lift them upward into a bow shape, pressing your abdomen downward. Try to make the movement as large as possible, mainly exercising the lower abdomen and using the pressure from your legs. Do 20 repetitions per set, and after a short break, do 3 sets daily.
4. Side Lifts
This exercise uses dumbbells to lift sideways, helping to even out the uneven areas of your abdomen. Make sure to use the stronger side of your abdomen to lift, then press down on the weaker side to balance both sides. This exercise is very simple, do 20 repetitions per set, and 3 sets daily. Choose medium-weight dumbbells.
5. Rope Twists
This exercise mainly uses the rope in the machine to work the muscles on both sides that are different in size. First, stand with your legs apart, then pull the rope with both hands and twist toward the side with the smaller abdominal muscles. Try to twist as much as possible. Choose medium weight, and do 20 repetitions per set, 3 sets daily.
By doing the above exercises and paying attention to the key points, you won't have to worry about not building muscle anymore. Uneven muscles of different sizes won't appear either. When working out, make sure to perform the exercises correctly and don't be lazy or practice randomly, as this not only won't yield good results but can also lead to negative effects. We should view fitness as a long-term lifestyle, integrating it into our daily lives. This way, through persistent and long-term exercise, we can build an impressive and perfect physique that will amaze everyone.
