1. Sit and retract your legs alternately: When retracting your legs, keep your knees as close to your chest as possible and your fingertips toward your toes.

During exercise, there is constant tension in the abdomen.

The legs cannot touch the ground.

This can be done in bed before going to bed or on a yoga mat.

Do 20 to 30 reps in each group, 4 to 6 groups each time.

2. Running: Although running is a leg-based exercise, the role of abdominal muscles is also indispensable.

The core muscles of the body, including the abdominal muscles, are responsible for stabilizing the body's center of gravity and transmitting force when athletes exercise. They play a pivotal role in the coordinated force exertion of the upper and lower limbs, and are crucial to body posture and motor skills during exercise.

and specialized technical actions play a stabilizing and supporting role.

3. Plank support: This action is a full range of action, which can train the waist, abdomen, back and legs.

No equipment is required and there are no venue restrictions.

What's more important is that the effect is excellent.

Do it for 2 minutes each time and do it four to five times before going to bed.

4. Kick in the air: Lift your thighs until they are perpendicular to the ground, and keep your waist as close to the ground as possible.

Like riding a bike.

If you want to make it more difficult, you can alternately touch your ankles from left to right every time you climb.

When doing abdominal exercises, we must pay attention to the key points of the exercise in order to best exercise the abdominal muscles. Below we will look at the key points of abdominal training on the fitness supine website.

When training your abdominal muscles, keep your abdominal muscles tight throughout the entire set of movements and don't let them relax, either at the beginning or at the end of the movement.

Complete each set of movements to failure. Do not count the times during this period. Do it continuously until you can no longer contract your abdominal muscles.

Aerobic training is a must supplement to abdominal muscle training.

Start with 45 minutes each time and do it 4 times a week.

Use your physical condition as a guide to decide whether to increase the time to 60 minutes.

Many people do not have quantity control when exercising.

Just exercise blindly without a good plan to assist the exercise.

This is unscientific.

When we exercise, we must customize a good fitness plan so that we can exercise according to such a fitness plan. This can exercise the body most efficiently, save time to the greatest extent, and exercise out the abdominal muscles as quickly as possible.

muscle.

The eye-catching 8-pack abdominal muscles are actually the rectus abdominis. Because the rectus abdominis is located in the superficial layer in the center of the abdomen, the shape and lines of the rectus abdominis can be easily revealed as long as you exercise diligently.

However, abdominal training does not mean that regular abdominal training will lead to six/eight packs!

When the subcutaneous fat in your abdomen is thin enough, your abdominal muscles will show up.

So it’s very simple. When you feel that your abdominal muscles are not obvious enough, it does not necessarily mean that your abdominal muscles are not trained enough, but it may be that your body fat rate is not low enough.

On the contrary, although many middle-distance runners do not carry out special abdominal muscle training, their body fat percentage has been reduced very low due to the huge consumption of running. In particular, there is very little subcutaneous fat in the abdomen, so their abdominal muscles are naturally exposed.

Extended information: The abdomen is the easiest part of the human body to accumulate fat, and it is also the most difficult part to exercise.

Some people do hundreds or thousands of sit-ups every day, but the effect is not obvious.

The reason is that the abdominal muscles are covered with a thick layer of fat. If the exercise method is wrong, you will only train the muscles under the fat, but the fat will not be fully burned.

Frequency: The abdominal muscles are different from other muscle groups and must be stimulated frequently. They should be practiced at least 4 times a week for about 15 minutes each time.

Many people do hundreds of sit-ups at one time. I suggest you choose the three exercises that are most effective for you and do only 3 sets of 20-25 times each, all to failure.

The interval between each suite should be short, no more than 1 minute.