How to tone your abdominal muscles, how to build your abdominal muscles quickly

Step 1: Bend your body down and lie flat on the mat with your hands naturally at your sides. Raise your legs with your thighs at a 90-degree angle to the horizon and your calves to your thighs.

Use the strength of your lower abdomen and thighs to lower your legs and then hang them up. Don't touch the ground when your legs are down. Drop and hang one leg for 1 8 beats, do 8 8 beats at a time.

Step 2: Sit-ups Lie flat on the mat with your hands behind your head and your elbows open to the flat head. Rise sideways in turn, lift up on 4 beats, and put down on 4 beats.

Pay attention to using the strength of the waist to rise to the left and right, with both elbows at the level of the head. Step 3: Lean Elbow Bend Face down, bend your hands in front of your chest, and use your elbows and toes to support the floor.

Use your abdominal strength to prop up your body and hold it for 10 to 20 seconds before lowering it. The action can be repeated multiple times. Encirclement and Suppression of Fat Equipment Ab Trainer:

Place your hands on the brace and bend forward with your breathing. The strength of the bracket can be adjusted, and the force is set according to the individual situation, and the bent is pressed down with the force of the bend. Do more than 30 reps per set, take a break and continue.

The more you can do, the better. Abs training board: sit on ingot-style sit-ups.

Lie flat on the board and lift your legs on top of each other. Hold your head in your hands. Lift your upper body and try your elbows to touch your knees.

Do more than 20 reps per set. Home Exercise Upright Rotation: Stand upright with your feet slightly wider than your shoulders.

Place the clothes pole horizontally behind your shoulders with both hands and twist your upper limbs from side to side. Keep your hips still and concentrate on your lower back. Turn left and right once, at least 20 times a day.

Seated Rotation: Sit on the ground with your knees bent and your fingers folded, palms facing outwards and arms stretched horizontally. Gently twist your upper body and arms to the left, and lean your knees to the right for 2-3 seconds, then repeat 5 times in the opposite direction.

1.Push-ups: If the patient needs to exercise the abdominal muscles, push-ups can be exercised, push-ups can effectively help patients exercise the biceps, pectoral muscles and abdominal muscles in the human body, so the use of push-ups is still very effective, but it is recommended that the patient must exercise effectively and correctly under the guidance of a health professional.

2.Sit-ups: Patients can also use push-ups, which, like push-ups, can also be effective in exercising the chest, lower back, and abdominal muscles. However, it is recommended that patients must exercise effectively and correctly under the guidance of a physician.

3.Plank: When the patient uses plank to exercise, it is recommended to support for about five minutes at the beginning of the exercise, so as to slowly extend the support time. However, it is recommended that patients must exercise effectively and correctly under the guidance of a health professional.

Easy training at home.

1.Bend your legs and crunch your abdomen.

Lie on your back on a mat with your lower legs resting on a chair so that your hips and knees are at a 90-degree angle. Keep your hands in front of your chest or behind your head, but don't pull your head with your hands. Contract your abs and pull your torso up, keeping your lower back (waist) close to the mat and only keeping your shoulders off the mat.

Exhale as you exert force and inhale as you reduce. Move slowly.

2.Leg raises in a seated position.

Sit in a chair with your knees slightly flexed and a magazine between your feet. Lean back slightly. Tuck your abdomen in your chest, bring your knees closer to your chest, and lift the magazine up. Exhale as you exert force and inhale as you reduce.

3.Assist in turning.

Turning exercises with the help of a swivel chair and tabletop, suitable for the office.

4.Abdominal control. Lie on your stomach on the mat with your elbows bent and use your forearms and toes to support your body so that your torso and legs are in the air. Keep your head, neck, and waist in a straight line. Breathe evenly and hold for 20-60 seconds.

5.Fitness ball sitting.

The easiest way to exercise is to sit on a fitness ball while watching TV, because to maintain balance, the waist and abdominal muscles are always tightened to achieve the purpose of training.

6.Twist and do sit-ups.

Lie on your back on the mat with your legs together and your knees bent to 90 degrees upside down on the mat. Put your hands to your ears. Contract the external oblique muscles so that the upper back is lifted off the ground while squeezing the flanks. Exhale as you exert force and inhale as you reduce.

7.Lateral hip lift.

Bend your elbows at 90 degrees and lie on your side on the mat, keeping your body in a straight line with your feet front and back apart. Contract your lower back muscles to lift your hips off the ground. And hold for 20-60 seconds.

Training Essentials. 1.Move slowly and focus on your abdominal muscles and feel the muscles contract.

2.Do ab exercises 3-5 times a week, choose 2-3 movements each time, and do 15-20 reps of each movement. You can rest for 1 minute between movements.

3.Train an hour and a half after eating or eat after half an hour of practice.

4.The diet is based on the principle of high protein, low fat and low carbohydrates, and only abdominal exercises cannot have a charming abdomen, which must be combined with aerobic exercise.

Stick with it and you'll get what you want.

It is a misconception that you will not lose your stomach by doing sit-ups. Because of the overnutrition of the whole body, which leads to the accumulation of fat in the abdomen, if you want to lose belly, it is best to run, and then cooperate with sit-ups, and at the same time dieting is also necessary.

There are many ways to exercise, but if you want to have an effect, it is not enough to rely on the exercise method alone, the most important thing is the amount and time of exercise, the easiest thing for a person is to bend the legs and do sit-ups If you want to **, you must follow the exercise principle of more times, more sets, and less load! I wish you success!

Do 100 sit-ups every night before going to bed, insist on 3 months, try it, it is very effective!!

Sit-ups are the most effective, but stick to them.

Hehe, 4 pieces are very easy, abdominal muscles are difficult to train, I read the description of the landlord, there should be a little fat in the abdomen.

It must be done consistently, in conjunction with skimming and fitness.

Don't do it separately, ten minutes in the morning and evening, do four sets of sit-ups, about 30 in each set, do it slowly, and rest no more than 90 seconds between sets. Each group is exhausted and twists the waist after doing it. Drink a glass of milk for protein.

In this way, two 4 sets a day, the effect will come out in about 3 months.

If you have time to exercise sprint running, a group of 400 meters, a group of 1 minute and 15 seconds, four groups, do sit-ups between groups, do exhaustion, get up and run immediately, four groups in a row.

This makes it even better.

I hope the landlord is satisfied.