Whether you're a guy or a girl, I believe abs would definitely be in the top three of fitness rankings. And with the public's growing interest in fitness, the goal for abs is no longer just to get rid of a belly; people are now pursuing increasingly toned abs, and having abs is something everyone dreams of.

Strong abdominal muscles not only provide support for the spine, ensuring proper posture, but they also greatly benefit balance and functional movement. Any movement from the arms to the legs is either initiated by or requires the engagement of the core muscles. Before starting abdominal training, we can test the strength and endurance of our abdominal muscles.

The crunch test measures abdominal muscle strength and endurance . Compared to a full sit-up, it's a safer and more reliable way to assess abdominal muscle strength because it doesn't require engaging the powerful hip flexors.

Test steps:

1. Place two strips of tape separately on the floor, 3.5 inches (about 9 cm) apart, or use the edge of a mat as a guide.

2. Lie face up on your back, with your fingertips just touching the first strip of tape, or about 3.5 inches from the edge of the mat, while relaxing your shoulders.

3. Crunch until your fingertips touch the second strip of tape or the edge of the mat, then lower your body until your shoulders touch the floor, keeping your hands on the floor throughout the process.

4. Do it as many times as possible within 1 minute.

Male abdominal crunch test:

Female abdominal crunch test:

After testing your abdominal muscle endurance and strength, you can do some exercises to strengthen them as needed. There are many abdominal exercises, but simple and practical are key. Here are three abdominal exercises that even gym beginners can easily perform. Plus, no equipment is needed, so you can do them anytime, anywhere! What are you waiting for? Let's get started!

Exercise preparation:

1. Lie flat on the ground with your knees bent at a 90-degree angle.

2. Tuck in your stomach and relax your shoulders, pressing them down.

3. Support your head with both hands, elbows open.

Action process:

1. Slowly exhale, stretching your chest towards your pelvis.

2. Align your head and neck, and lift your chin away from your chest.

3. Inhale and return to the starting position.

Exercise preparation:

1. Lie on your back on the ground with your head raised and elbows open.

2. Tuck in your stomach and relax your shoulders, pressing them down.

Action process:

1. Exhale and slowly stretch your right shoulder towards your left knee.

2. Inhale, rotate your left shoulder towards your right knee, while simultaneously touching the ground with one elbow and extending one leg.

Exercise preparation:

1. Lie face down with your elbows directly below your shoulders and your arms close to your sides.

2. Tuck in your abdomen, pull your shoulder joints together and press them back down.

3. Tighten your buttocks and bring your thighs together, then curl your toes.

Action process:

1. Exhale slowly, lifting your torso and thighs off the ground.

2. Shoulders and back should not sag or droop.

3. Hold for 5 seconds or even longer.

4. Inhale slowly and press your body down to return to the initial position.