How to build abs in a short period of time?

Upper abdominal exercise (bouncy ball):

a.Lie on your back with your back on the ball, bend your knees at 90 degrees, and hold your hands between your ears.

b.Lift your body up, let your upper back off the ball, keep your lower back close to the ball, take care to keep the ball moving, and repeat 20 times.

Lower abdominal exercises: aSit on the chair with your hands behind the edge of the chair, your feet together and your knees slightly bent, and lean back slightly.

b.Use your abdominal strength to lift your feet up and lower them slowly, without touching the ground when you put your feet down, repeat 20 times.

Flank exercises: aLie on your side with one elbow on the ground and close to the ground.

b.The other hand assists the abdomen, using the strength of the flank, to prop the hip joint of the body off the ground, keep it stable and not shaking, and do not touch the ground when slowly recovering, repeat the action 20 times, and then switch sides.

Full Abdominal Workout:

a.Lie on your back with your hands straight and close to your ears and your feet flat on the floor.

b.Using your abdominal strength, move your hands and feet directly above your body at the same time, touch your hands to your knees, and slowly return to your preparatory position, repeating 15 times.

Wangzi abdominal muscles: Generally for men, it refers to male abdominal muscle exercise, and the abdominal muscles have obvious blocks, forming the abdominal muscles with the word "king". Boys tend to have six-pack (or eight-pack) abs, and instead of saying "block", the word "grid" may be more appropriate, like chocolate or ice cube boxes.

Three dynamic planks, a different ab ripper!

How to build toned abs.

The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles. So, don't neglect bodybuilding exercises for your abdomen.

1. Bend sideways to exercise.

Stand erect. Spread your legs apart, raise your arms from side to side, bend your upper body forward, use your left hand to reach your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, then reduce, exhale. Repeat again in a different direction, 8 times in a row.

2. Leg flexion exercises.

Supine position. Keep your arms flat on the ground left and right, bend your knees and lift them up at the same time after your legs are straight, inhale so that your thighs are close to your abdomen, and then exhale to slowly reduce. Repeat 8 times.

3. Raise your legs and stomach tightening.

The main thing is to work the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. After this exercise, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, sit and bend the body.

The supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean back to keep your body balanced, and then bend your knees and abdomen to bend your abs to extreme flexion. During the exercise, your feet should not touch the floor or the bed at any time.

5. "Cycling" exercise.

Supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, the movement is fast and flexible, and the flexion and extension range should be as large as possible. It lasts 20-30 seconds.

Sixth, twist the waist. Hold the handle in one hand or pull a certain weight of weight, and do waist twists and turns in various postures to exercise the external oblique and lower back muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

The number of abdominal muscles is innate.

The workout can only change the size, not the shape.

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward. The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine.

Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

Question: How do I exercise?

How do I exercise?

From thirty sit-ups a day to two hundred!

If you're willing to work hard! A month or two will do!

The simplest and most effective is push-ups, which are completed in stages according to the plan, insist on doing 15 in the first five days, and then do it in turn according to the method of one per day, two months and so on, your abdominal muscles will come out, but, in the process of training, there may be soreness and other phenomena, this is normal, you must persevere, and eventually you will succeed, after having abdominal muscles, you have to continue training, but the intensity at this time does not need to be too large, moderate training, keep the abdominal muscles on the line.

Do sit-ups, guaranteed at 100 per day. It won't be more than a month or more!

Sports is a lifelong career, don't think about it in a period of time, you need to keep persisting to maintain it if you succeed.

Everyone has abdominal muscles, but some people have a thick layer of fat on their stomachs, which makes them unable to come out, so rapid fat loss can make abdominal muscles more prominent.

It's very simple, as long as you have strong willpower, it will be effective to insist on it for a month, and the abdominal muscles will be used for sit-ups, lying flat and raising legs, and crunching exercises, and it is absolutely okay to insist on three hours a day.

If you want to train your abdominal muscles in a short period of time, then it is recommended that you do 100 sets of push-ups a day for two weeks to have obvious results, and your abdominal muscles will look stronger and firmer.

If you do 20-30 sit-ups and 10-20 push-ups every day, you should be able to build abs in a short period of time.

Hey, don't worry, if you want to train your muscles, you don't have to grind and swim slowly, pay attention to the amount of important things, and you must do the standard

Two hours after dinner is the most effective It is recommended to buy an abdominal wheel to do abdominal muscle rollers As long as you blindly pin dozens of dollars How to do it can be searched. Stick to it At the beginning, my stomach will be very sore After I spent it, it was very cool Slowly increase the number of times I did it in groups I have only practiced for more than a month in the summer vacation, and it is obvious Look at my photo album**

[It is recommended to do it in the evening].

Jump rope 500 times After jumping, rest for 5-10 minutes.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Recently, I have been eating links and I won't be on myself).

Then drink salt water and rest for half an hour, take a bath, go boy.

This will work the muscles of the whole body if you just want to work the abs.

Then just do ab rippers.

If you are fatter.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

If you're too skinny.

It is recommended to buy whey protein powder and consume it after exercise.

Amway's is better.

The higher the purity, the more expensive.

Specifically, it is not recommended so as not to be said to advertise.

My friend has had obvious results in 2 months with dumbbells, sit-ups, and hip-hop dancing from the very beginning, and of course, the thinner the better, the easier it is to get results.

That's how I practiced push-ups, fast but tired, and I had to persevere.

Keep doing it, and the effect is still very good.

One day I suddenly wanted to train my abs.

Do sit-ups every day before going to bed.

You can only do 20 at the beginning.

After that, I tried to do a few more every day than the day before.

25 pcs. 30 pcs.

35 of them are now no problem doing more than 50 in one go.

It's just my method.

You need to exercise your whole body and stick to a light diet so that you can work out a washboard-like belly. It's not enough to do a few hundred sit-ups, but that's not to say that exercising your abs won't increase their definition, most of course they will. The key to optimizing your ab training is to do slow, controlled repetitions that use a full range of movements, maintaining peak contractions at the highest point of each movement.

About the "crunch" movement: Most abdominal training is done in the form of crunches. You can tighten your ribcage toward the pelvis (classic crunch), lift your pelvis upwards toward the ribcage (reverse crunch), or tighten both ends at the same time (both ends up).

I think the knee raises and leg raises are a form of reverse crunch. Based on that, don't use your hip flexors too much, I see a lot of people doing that. Finally, you'll still need to do a regular crunch to separate your abs.

On the amount of ab training: I focus on my abs during every training session. For starters, I recommend alternating five sets of regular crunches (for the upper abdomen) and reverse curls (for the lower abdomen) every other day.

As your abs become more developed, you can combine movements such as twists (which work the external oblique muscles in addition to the abs), knee raises, leg raises, and two-ups. You can also start increasing the number of training sets, about 10 sets per session.

On applying extra resistance to my abdomen: I like to do weight-bearing abdominal exercises, such as rope crunches. Regular ab movements can only keep the six-pack abs flat, and they can't make them bigger and taller.

Sit-ups every day, as well as more aerobic exercises such as (running, skipping rope), it is said that sit-ups are local exercises, running is the whole, and the general combination of the whole is more conducive to the growth of muscles.

Do three sets of 50 sit-ups a day. Do it for a month in a row, and your abs can be seen!