With only 10 minutes of exercise a day, how can I effectively exercise my abdominal muscles?

Planks can be done. Planks can be used to exercise the lower back and abdominal muscles at the same time, and continue to practice for ten minutes a day.

Specialized strength training should be done for body parts, while being careful to eat less greasy foods.

Do some fat loss exercises for the abdomen, which can lose most of the fat faster and exercise the abdominal muscles faster.

Sit-up. Sit-ups are a very good form of exercise, in addition to exercising the abdominal muscles, it can also reduce the fat on the arms.

You can try the ab wheel, less time and more times. It stands to reason that fitness requires a lot of time and energy, ten minutes a day, unless the physical fitness itself is in place, otherwise it is difficult to be effective.

If you have the ability, do 80 sit-ups a day, the easiest and most economical way, second: frog jump 200 meters, this is equivalent to training the entire lower body!

Insist on combining a variety of movements every day for 8 minutes of exercise time, which can train charming abdominal muscles.

There are 8-10 movements to perform the training movements together, and the rest time is about 20-30 seconds, and each movement must be done until it is exhausted.

One of the important points is that if you want to use these 8 minutes to exercise good-looking abs, the premise is that your fat rate must meet the standard to see the abs, which is between 11% and 15%. If you don't meet the requirements, you need to lose fat, only by controlling the fat rate between the standards, with good training movements, and insisting on exercise, you can have good abdominal muscles.

The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as if you can only do 10 sit-ups at both ends. Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why.

If you have a small belly, you also need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

Lie flat on the ground with your feet on the ground, knees bent and hands folded in front of your chest. Ask someone to hold your feet steady or place a weight on them. When you're ready, start doing sit-ups, lifting the underside of your back and shoulder blades up off the floor.

Take care to keep your back straight (don't bend over) during this process. You can then return to your original lying position. Repeat the above process to continue the exercise.

When you're able to handle sit-ups with ease, such as being able to do multiple sets of exercises with ease, you can add a little bit of difficulty. You can do sit-ups in a reclining chair or you can do weight-bearing exercises. For example, you can hold a weight on your chest and do sit-ups.

As you progress, you can keep adding weight to your load.

Lie flat on the floor (you can use no mat if you are used to it), place your hands on your chest or lightly next to your temples (be careful not to put your hands behind your head to avoid injuring your cervical spine), and bend your knees. When you're ready, start using your abdominal muscles to pull your shoulders toward your knees. Remember not to lift your entire back off the ground, as this can cause strain on your back muscles.

And, doing so won't help you build 6-pack abs faster. The most important point of the crunch exercise is the initial contraction of the abdomen as you lift your shoulders off the ground. The moment your shoulders are off the ground, start exhaling, but don't rush to exhale completely, and when your shoulders are off the ground, you should also take a breath.

Hold for about 1 second as you ascend to your highest position, exhaling completely. Then slowly lie down, inhaling through your nose until your shoulder blades hit the ground. Be careful that your head should not hit the ground.

Nowadays, many people still do sit-ups to train their abdominal muscles. But this is not the right way to train, and many professionals have suggested that this movement is not very effective in training the abdominal muscles. If you still insist on doing sit-ups to train your abs, you're wrong.

It doesn't help you create a defined abdominal line, nor does it help you strengthen your core locally. For many years, due to the solidification of people's thinking, this training method has been approved, but in fact, its effect is not significant.

Today, I'm going to introduce you to a few exercises that you can do at home, and in just a few minutes, you can help you develop perfect abs.

The first training move.

Using the strength of both hands to support the ground, lean the body downward, tighten the muscles of the abdomen and buttocks, be sure to keep the back line flat and upright, so that the right leg is bent and move in the direction of the left hand, and at the same time, touch the right foot with the left hand. After doing these movements, bend the left leg so that it moves in the right hand direction, and then the movements are symmetrical with the training of the right leg. Repeat the above several times.

The second training movement.

With your elbows as a support point, prop yourself on the ground, lean down with your whole body, tighten the muscles of your abdomen and buttocks, keep your back upright, and repeatedly move your whole body forward and backward, do body pulls, and repeat this set of movements many times. Be careful not to shake your body from side to side during training to avoid muscle strain.

The third training movement.

Sit on the ground with your legs bent at your knees, your hands behind your body, support your hands with your hands, keep your body balanced, slowly lift your hips off the ground, slowly lift your left foot, and at the same time, touch the toes of your left foot with your right hand. After completing this set of exercises, switch to the other side of the body and exercise symmetrically with the previous set. Repeat this set of movements several times and repeat the training over and over again.

Set aside a few minutes of training at home every day and you're sure to build the perfect six-pack abs. Don't do sit-ups anymore to build your muscles, this set of scientific training can help you achieve more with less. If you want to train six-pack abs, hurry up and train.

If you're a busy office worker who doesn't have time to go to the gym to work out, push-ups are a home workout for you. Writer Yang Daxia said that exercising oneself lies in intention.

If you want to make your abdominal muscles more perfect, you can do these yoga for abdominal muscles, such as: sit-ups, squats, planks, waist twists, crunches, planks and alternating leg raises, etc., which are very effective for slimming the abdomen.

The first way to train is to do this stretching of the abdomen, and you can achieve a good effect by doing it for a few minutes a day. The second type of training can be push-ups, and it can be very effective to stick to it for a few minutes a day.

Stick to push-ups. Push-ups work the muscles of the whole body, especially the muscles of the abdomen. Long-term exercise can train perfect abdominal muscles.