I hope that professionals can help develop a special training program for women s abdominal muscles!

First of all, in general, it is impossible for you to train your abdominal muscles! Because women's body fat content is higher than men's, and women's muscles grow slowly, which model have you ever seen with abs? The most important thing is that in terms of general aesthetics, it is not good for a woman to have abs, but you can make your abdomen and waist flat and small.

To have a flat abdomen, you need to be low in fat.

Psychologically, this is the most important, if you want to have a flat abdomen, you have to have low fat, if you want to have low fat, you must stick to it for a long time, this is the most important thing, the most important thing to lose fat is to persevere. Because the formation of fat does not grow after a large meal. And everyone has different genetics, some people are naturally thin and some are naturally fat.

The body shape of people who do not exercise for a long time is formed by genetics and acquired, and the amount of exercise and diet can be artificially changed suddenly, but if you want to change your genes, you need to work hard for a long time.

In terms of exercise, once a week, 5 kilometers of exercise consumes not enough calories, generally three times a week, exercise one day to rest one day, and give the knee joint rest, otherwise it will affect the joint. The time is more than 40 minutes each time. Because you start burning fat after running for more than 30 minutes.

If you are older, you must run slowly, but you can walk, but do not stop, and you should continue to exercise in small increments. Running, you can jog while walking for about an hour.

In terms of diet, this is not a good suggestion, because what everyone should eat every day is certainly not measured by specific standards, because, some people eat nothing and are not fat, and some people are fat if they don't eat much, so it is not good to recommend! However, one thing is for sure, look at the calorie instructions at the back before eating packaged foods. Generally, a woman who does nothing a day consumes 1600 calories, and you have to add more when you do the rest, and you have to reduce your calorie intake.

The knowledge of calorie intake is difficult to explain in a few words, you had better go online to see it yourself, and then according to your own situation, but don't eat too little to affect your work and life.

Remember, ** is long-term persistence, exercise and diet control, long-term and stable persistence, not a day's cold.

Well, abdominal muscles need to be exercised every day, at least five times a week, and each exercise must achieve results, so the success rate should be high. In fact, the time used every day is about 10 minutes, and the quality is completely enough.

Sit-ups must be one of the most familiar fitness movements, it is simple and practical, and it is the best action to exercise the waist and abdominal muscles.

Sit-ups work to strengthen the abdominal muscles while also stretching the spine. A fitness report in the United States pointed out that adults who do sit-ups for a long time can gain 2-3 cm in height.

Precautions for sit-up movements:

1.Do not pull up the upper body more than 90 degrees, and do not put the body close to the ground when lowering so as not to relax the abdominal muscles.

2.Consciously let your abdominal muscles exert force to complete the movement.

3.You can hold dumbbells on your chest to increase the weight.

Anyone can make a plan, it's up to you to stick to it. Life lies in sports, and sports are important in perseverance!!

Abs are small muscle groups that need to be exercised every day, or every other day.

There are a total of 8 muscles in the abdomen, and sit-ups can be used to exercise the upper 6 muscles, while the lower two supine leg presses can be exercised.

So all you have to do every day is sit-ups and supine leg presses.

The details are as follows: after warming up (that is, sweating a little, the muscles are excited) it is better to fix the feet, you can bend slightly, lie flat, put your hands next to your ears, touch but not force, and use the strength of your abdomen to lift your upper body at least perpendicular to the ground. Fall down again, and keep the abdomen under pressure until you complete the movement.

If you have never practiced it, you will do a group of 10 times, 3 sets a day, with an interval of 1 minute between each set, and the next day is also 3 sets, if you feel that the last time it was easier, add it to a group of 15 times, although your abdomen will be very sore and swollen, which is normal, but you must hold on, you will not be sore after 4 days, and then you can add it to a group of 20 times, remember that the interval between each group must be less than or equal to 60 seconds. After a week, add to a set of 30 repetitions, and each movement must only use the muscles to be exercised, and if you feel that you can't do it alone, reduce the amount. Add more than 5 sets per week, and add to 4 sets one week after a set of 50 times.

At this point, you can make 200 a day. 6 muscles also came out. Then you stick to more than 300 a day.

The supine leg press is also in this mode, but it doesn't need so many times, because it uses only two muscles, and you can explore this by yourself.

Finally, I would like to tell you that building your abs is the hardest, and that's a well-known thing. I hope you can tell everyone if you really persist is victory.

1. Sit-ups: Put your hands under your head, lie on your back, lift your upper body, or raise your legs to your chest on your back. It is required to do it 30-50 times in a row without stopping.

2. Sit-ups: Step 1: Stand upright and experience the feeling of pelvic tilting; Step 2:

Lie on your back, cross your hands over your chest, put your feet back, bend your waist to 90 degrees, and lean forward your pelvis so that the bottom of your waist is flat on the ground, if your hands are still perfectly level with the ground. Step 3: Sit-ups.

Hold the pelvic forward position, and after 5 seconds, slowly turn up until the shoulder blades are off the floor, and then raise them slightly, exhaling without sitting up completely. Hold this position for 10 seconds. Then lie down slowly over 5 seconds and return to your prepared position while inhaling.

Be careful to exhale as you lift your body (when your abs contract hard) and inhale when you relax your abs. Do this 5 times a day, three times a day. 3. Sit-ups:

Clause. The first and second steps are sit-ups in the same group, and the third step is to strengthen the strength of the oblique abdominalis muscles, and the method of sit-up can be slightly changed when lifting the body, that is, the shoulders are not off the ground at the same time, but the left and right shoulders are lifted in turn, and the left elbow is close to the right knee or the right elbow is close to the left knee. Shoulder lift time and rhythm are the same as sit-ups.

Repeated sit-ups are definitely effective, and there are many other methods, but you must come back to Hanshui! I was hanging upside down and bending over, and my legs and waist cramped in a few sets, and my feet hurt a lot!

Beginner Ab Training Program, Collection Learning!

Follow these newly integrated ones to train movements and train at home.

Compare 5 abs exercises to see which one is more effective at strengthening the rectus abdominis.

1.Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the floor, your hands on the sides of your head and your arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you increase the difficulty, you can do it with your feet together.

2.Traditional crunches:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

3.Reverse crunch:

Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

4.Leg curls:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest.

5.Air boarding:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike.

Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch. Studies have shown that when a workout requires constant stability and body rotation, the abs are able to produce maximum activity.

In fact, for best results, it's a good idea to try a regular mix of different exercises, as this will work different muscles and won't get bored easily. Regardless of the type of exercise you choose, ab training and strengthening your abs takes time and patience. Finally, remember to stretch your abs after your workout.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group is 20 seconds to 30 seconds, and the number of each group is suitable for tiredness.

Practice more than four times a week.

Sit-ups, two-end ups, end abdomen, abdominal muscle wheel.

It depends on whether you want to speed up or practice slowly, if you want to do it quickly, buy a sand vest, and the weight is chosen according to your own physical strength. If you practice slowly, just do the sit-ups. Pay attention to when you wake up early and go to bed late, you must remember to practice.

Exercise abdominal muscles detailed teaching, come and learn together, remember to collect!

Weak abdominal taboos can lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, and increase the chance of low back pain. The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the pelvis and spine'Activity. So how do you train a girl's abdominal muscles?

Let me tell you about the Coco Experience Channel.

1. Squat + abdominal twist.

With your legs shoulder-width apart, hold dumbbells (bottles of mineral water filled with water) in both hands and place your hands in front of your chest.

Squat down, twist your body to the left as you get up, and raise your right knee close to your chest.

Repeat the squat, twisting your body to the left as you get up, and lifting your left knee close to your chest.

2. Weight-bearing sit-ups.

Lie on your back with your hands and legs up.

Hold dumbbells (bottles of mineral water filled with water) in both hands

Curl your abdomen, bend your legs 90°, and touch your toes with your hands stretched forward.

3. V-shaped touch toes.

Sit at 90° with your legs and hands up to form a V-shape.

Keeping your balance, touch your right foot with your left hand crossed, and conversely, touch your left foot with your right hand.

4. Bend the legs and lift them up.

Hold for 3 seconds with your hands straight, bend your right leg towards your chest and keep your left leg straight.

Raise your hips upwards and bend your right leg like a posterior upper lift, above your head, hold for 3 seconds.

The right leg is replaced by the left leg after 30 seconds.

5. Mountain climbing.

Keep your limbs on the ground and bend your legs at 90°.

Hold your left leg still and your right leg close to your chest for 15 seconds.

Quickly retract the right leg and hold it for 15 seconds.

6. Side stretching.

Stand and lift dumbbells (bottles of mineral water filled with water) over your head with one hand.

Bend your body firmly to one side, chest and head as far up as possible, and touch your toes with the other hand.

Then retract and switch to the other side.