How can I build my abs effectively?

Fat loss There's no other way Abs are born with.

4 steps to get your perfect abs.

Effective and fast ways to train your abs:

1. Lie on your back, put your hands on the side of your head, open your arms, lift your legs, and slowly do the action of boarding the bicycle. Breathe evenly, then lift your upper body and slowly touch your left knee with your right elbow to restore. Don't rush to the next step, relieve for a second or so, then slowly touch your right knee with your left elbow, and then slowly recover.

2. Place your hands on the side of your head and spread your arms out. Lift your legs at 90 degrees with your upper body, cross your legs, bend your knees slightly, then contract your abs, lift your upper body, hold for 1 2 seconds, and then slowly restore.

3. After lying on your back, put your hands flat on both sides of your body, keep your legs at 90 degrees with your upper body, and then bend your knees slightly. Contract your abs, lift your hips slightly, lift your back slightly off the ground, hold for 1 2 seconds, then slowly reduce.

4. Put your hands on the side of your head and open your arms. Place your legs flat on the ground and bend your knees. Contract your abs, pay attention to your breathing evenly, lift your upper body slightly, hold for 1 2 seconds, and then slowly restore.

5. Hold the fitness ball between your feet, lie on your back, put your hands flat on both sides of your body, lift the fitness ball with your legs, contract your abdominal muscles and lift your upper body, and touch the fitness ball with your fingers.

6. Stand upright, legs apart, hands on both sides, bend the upper body forward and touch the tip of the right foot with the left hand, the right hand is naturally raised, hold for about 1 second to recover, and inhale.

7. According to the above methods, you can quickly and effectively train the abdominal muscles.

The flank plus the rectus abdominis muscle is more than 10 pieces, in fact, everyone has it, but few people usually practice the flank, so you can't see it, as long as you strengthen the training, you can have it.

Five push-ups to train the bulging chest muscles as fierce as a tiger.

It should be changed and adjusted according to the individual's physique, and for patients with cardiovascular disease, rapid exercise should be prohibited, and the amount of exercise should be gradual.

The most important thing is to lose fat, control the intake of carbohydrates, and supplement protein reasonably. Coupled with high-quality relevant exercises. There are many movements like sit-ups on the Internet, and there are many introductions to exercises for abdominal muscles on the Internet, which can be learned slowly. Good luck soon.

Personal recommendation: time, before going to bed. The time taken is about 10 minutes.

Location, your own bed. Do not relax the abdominal muscles with the knees bent and the legs spread and do a half-body supine position for 30 seconds. Divided into 2 groups.

Each set is spaced at intervals of 30 seconds. Do not relax the muscles, bend the knees, raise the head of the body with one foot at 45 degrees for 2 minutes, 2 sets. There is also a cross of the feet to raise the head 45 degrees.

30 seconds. 2 groups. This will allow you to stick to it.

Because everybody has to sleep. Just train the abs by the way. Made for sleep.

Before you know it, you have abs!

Exercise and eat some health supplements.

Coming up with abs requires not only lowering body fat, but also training them.

4 steps to get your perfect abs.

After practicing for a long time, I haven't tried the abdominal muscle wheel, four exercises to help you train 8 abdominal blocks.

Shoulder-wide push-ups can work on the outside of the pectoral muscles, and shoulder-wide push-ups can work on the entire chest.

Whatever the method, persistence is the last word, and sit-ups are very effective.

Keep exercising and do push-ups.

Sit-ups are the most effective.