How should I exercise if I want to have abs?

First of all, you should exercise your body every day and do some sit-ups in the evening, which will help your abs.

The combination of exercise and fat loss makes the abdominal muscles naturally show off when the belly fat is reduced.

Most people still have a thick layer of fat on the outside of their abdomen (except for some people who have been very thin since childhood), and maybe you don't have a lot of belly fat, but it is enough to prevent you from having a perfect ab profile. So we first have to lose fat, and through hard work and sweat, we will thin that layer of fat in the abdomen.

You should do more sit-ups and run more.

If the abdominal muscles can't come out, you must reduce the body fat percentage. Aerobic exercise to reduce body fat is absolutely indispensable, such as running. It is recommended to spend at least 30 minutes at a time so that you can burn more fat.

It is also important to eat less high-calorie foods, such as fried foods, greasy foods, etc. Eat more vegetables and fruits, as well as foods high in fiber and vitamins, which can maintain the body's acid-base balance. Most obese people are acidic in all tests.

Second, whether you're gaining muscle or losing fat, eat small, frequent meals and don't overeat.

As a senior fitness coach, I will tell you how to train abdominal muscles, the most taboo for muscles is to use a weight from beginning to end, and the training compound will always stay in the initial stage. It's the same with abs, when you can do 30 supine crunches, then take a weight in both hands, such as a kettle, dumbbells, etc., to add some intensity to your ab training, so that your abs can come out. ‍‍

The more weight you use when training your abs, the more likely you are to move irregularly, and it will also thicken your waist. The idea that gaining weight burns more fat is wrong. Therefore, it is advisable to replace weight-bearing with tension and control.

Exercise should be done appropriately. If you can, you can go to the gym. Find a personal trainer to develop an effective fitness program. And also pay attention to the reasonable diet combination. Get enough sleep.

When exercising your abs, keep them tense throughout the set, whether at the beginning or at the end of the movement, and don't let them relax. Always reach total exhaustion, each set should reach complete exhaustion, don't count the times, keep doing it until you can no longer contract your abs. It is not necessary to be completely straight, and the abdominal muscles should not be arched but the chest should be slightly inward.

I'm exercising now, it's really effective, my colleagues say I'm strong, how do I only exercise, these days I have also summed up an experience, that is, if you want **, beautiful abs, please be cruel to yourself, because your abs are very strong. If you don't abuse it harshly, it won't obey. If you abuse it hard, it will come out obediently. ‍‍

If you want to train your abs, you need to train to lose fat first, and train continuously.

How can you exercise abdominal muscles, in today's life, many people like to exercise their abdominal muscles, because people who have abdominal muscles show that their figure is very good. And now abs are no longer just for men, women also like to have abs. So do you know how to exercise your abs?

To make the flesh in the abdomen firm, sit-ups are preferred.

1. Sit-ups. It has two training methods: no weights, high reps, and weights, low reps, according to mine.

Time experience, the latter is more effective! Suggestion: Use 10-20 kg barbell pieces to make 2 groups, 1 group of 15-25.

2. Supine leg press. There are two modes of ab exercises, one is the "curl", which is the sit-ups, and the other is the "pull", which is the supine leg press. In fact, the leg press is better than the sit-ups.

Therefore, I personally feel that the ratio of 4:6 is used to practice these two parts!

Sit-ups:Lie head down on the sit-up ramp with your feet hooked onto the support board. Hold the barbell plate in front of your chest with both arms, then firmly bend your upper body upwards until your upper body is perpendicular to your legs.

The thighs remain still throughout the procedure.

Supine leg press:Lie head up on the sit-up ramp with your hands hooked on the support board. Tie the barbell plates to your legs and lift them firmly upwards until your upper body is perpendicular to your legs.

The upper body remains stationary throughout the process, and the upper and lower legs remain in a straight line throughout.

The first trick to train your abs

Plank is a classic movement to exercise core muscles, and I believe that friends with fitness habits will be familiar with it. When doing planks, pay attention to the waist and back, do not collapse the waist, do not bow the waist, the abdomen is contracted, and the body is in a plank state. Plank is a static action, the holding time depends on personal conditions, the average person holds it for about a minute.

The second trick to train abdominal muscles

This is a crunch that is effective in training the entire abs, especially the lower abs. Here's how to do it: Lie on your back with your legs crossed and your knees slightly bent.

Straighten your hands towards the top of your head, then use your abdominal strength to bend your upper body and keep your hands as close to your feet as possible. Hold the pose for a moment, recuperate, and repeat. The specific number of times can be determined according to your physical condition.

The third trick to train your abs

This movement is mainly aimed at the flank muscles. Here's how to do it: lie on your back and lift your legs together to form an angle of about 30° with the ground.

Use your abs to bend your upper body while supporting the ground with your left hand and your right hand straight to your right toes. Then repeat the same movement on the other side, alternating left and right. The exact number of times depends on the individual.