How can I train 6 pack abs in a summer vacation, I m not fat, I have a little bit of a small belly,

Jog for 30-45 minutes first, then do sit-ups, then sprint for 100 meters, then sit-ups, rest for a while, sprint for 100 meters, and then immediately lie on your back, rest, cycle, practice a few sets every day, super useful, and that's how I came out.

Sweat! Don't say 6 pieces. 8 pieces is no problem, you don't have to go to the gym OK! I've only been holding on for 10 days, and in a few days, 6 pieces have been formed, and 7-8 pieces have been formed!

1. Lying on the bridge.

Posture: Lie on your back with your legs straight and support with one elbow at a 90-degree angle so that the elbow support point is in the same plane as your body.

How to do it: Use your elbows and ankles on the same side as a support point, raise your thighs as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position.

2.Alternate supine turns.

Starting position: Lie on your back with your knees bent, your feet flat, your lower back against the floor, and your hands on your ears.

How to do it: Twist your body while sitting your stomach and sit, with your elbow close to one knee, contract and hold for 5 seconds. Then slowly return to the starting position, and then do the opposite direction, alternating left and right.

3.Bend your knees and get on your back.

Starting position: Bend your knees, rest your feet flat, your back against the floor, and your hands on your ears.

Essentials: Tuck your abdomen, lift your upper back, and hold for 5 seconds.

Go to the gym! There is a coach tailored for you.

If not, sit on sit-ups and push-ups every day.

Aerobic training, such as jogging, is a must. Come on. Ball. The amount of exercise is 5 minutes after the exercise and the pulse returns to normal. After that, do fitness exercises with equipment and bare hands.

Sit-ups, and push-ups every day.

The exercise of abdominal muscles is relatively simple, no matter what you do, abdominal muscles are involved in your exercise, if you are not too fat, you don't need to exercise this muscle excessively:

1. Do difficult sit-ups first. When getting up, the left elbow touches the right knee and the right elbow touches the left knee; 3 groups, how much each group grasps by themselves;

2. Sit-ups. Enlarge the stroke as long as the head is not on the cushion, so that the whole abdominal muscle can be exercised. Do 3 sets to exhaust each group; These 2 actions are sufficient.

Don't listen to what others say, only what suits you.

At the age of 13, the intensity of exercise does not need to be large, just stick to it every day.

It's really young, and it's still good to coax a little girl with such a trick.

It is recommended that you wait until your development is good before practicing, otherwise your body will not grow well.

1.Jogging for 30 minutes, 3-5 times a week, is fine, because the body fat content is less than 18% to see the muscle contours, basketball superstar Michael. Jordan's body fat content is around 4%.

2.It's okay to eat eight minutes full, and occasionally eat and drink.

3.(1) Sit-ups (straightening legs) 3 sets of 25 per group Exercise the upper rectus abdominis muscle.

2) Sit-ups (knee bend) 3 sets of 20 per group Exercise the middle rectus abdominis muscle.

3) Supine straight leg raises 3 sets of 20 per set to exercise the lower part of the rectus abdominis.

You can choose one every day, 4-6 times a week is enough.

Three months for the average person will definitely have an effect, good luck!

You can't see that the root cause of the abdominal muscles is that there is more abdominal fat, which covers the abdominal muscles, and the only way is to lose fat, that is, **.

Eat less and exercise more, and persistence is the most important thing.

Stick to doing sit-ups every day and let local exercises get rid of belly fat.

Strengthen abdominal exercises. Hold on for a while.

If you are thin, it is recommended to gain a little weight, so that the body will be more beautiful.

It is advisable to train the abs, not just the abdomen.

1. Do aerobic exercise such as running first, running will make your body achieve more efficient exercise, almost affecting the muscles of the whole body, which will help you strengthen your training in the future.

2. The thigh area, such as squatting, jumping, squatting, and lying coherent movements, has a total of three groups or two groups of 13-15 times per group, which can be slightly reduced in the early stage. In the later stage, strengthen the hand holding dumbbells 5kg.

3. Eat eggs or milk and unsweetened soy milk before exercising. You can drink water and coconut water after exercising, bananas and apples for fruits, and eat normally because you are not losing fat but getting in shape.

1. There are many ways to exercise all abdominal muscles, but abdominal muscles are also one of the most easy to "disappear" muscle groups.

The easiest way, sit-ups, supine straight legs (can exercise the entire rectus abdominis), supine knee bend (exercise your upper and lower abdomen at the same time), etc., exercise the abdominal muscles not only to exercise the straight abdominal muscles, but also to exercise the flank muscles and external oblique muscles, twist the abdominal curls: it is the most widely used to exercise the external oblique muscles.

Do more at two ends a day, stick to it and don't take a year to come out, you exercise four pieces last summer, two more pieces this year, and two more pieces next year, at first glance, you don't have to stick to it, in fact, you don't have to do a lot every day, dozens of a day is enough, as long as you do it.

Although it is a bit extreme, it is true, everything is the same, just stick to it. I hope I can help you, and I hope you will forgive me for saying something that doesn't sound good!

Hanging leg raises are effective in exercising both muscles.