1 cycle to complete all actions, * * * to do 3 cycles. The rest time between groups is shown in the following table:

Action time breaks between groups.

Static abdomen for 20~~30 30 seconds.

The lateral bridge starts from 10 30.

Alternate supine12 ~ ~ 20 for 30 seconds.

Knee sit-ups 12~~20 90 seconds

Static abdominal distension

Starting posture: lie on your back, put your hands behind your ears or head, bend your knees, put your feet flat on the floor, and keep your lower back naturally bent.

Action essentials: Abdomen in, keep the lower back close to the floor for 5 seconds, then relax and return to the starting position. This action is very small. Be careful not to lift your hips and thighs during the action. )

Alternate supine rotation

Starting posture: Lie on your back on the floor with your knees bent, your feet flat, your lower back close to the floor, and your hands on your ears.

Key points of action: Turn around with your elbows close to one knee when you sit-ups, do peak contraction for 5 seconds, then slowly and controllably return to the starting position, and then do the opposite action alternately from left to right.

Bend your knees and sit-ups

Starting posture: Lie on your back on the floor, knees bent, feet flat, lower back close to the floor, hands next to your ears.

Action essentials: abdomen, upper back, hold for 5 seconds, and then slowly return to the starting position in a controlled way.

Transverse bridge crane

Starting posture: Lie on your side, legs straight, supported by one elbow, with an included angle of 90 degrees between the elbows, so that the elbow support point is in the same plane with your body.

Action essentials: Take elbows and ipsilateral ankles as support points, and raise thighs as high as possible. Be careful not to swing back and forth for 5 seconds, then slowly return to the starting position, repeat this action for a specified number of times and practice on the other side.

Aerobic exercise:

Week one: Three 30-minute aerobic exercises, arranged after abdominal muscle training. It includes five minutes of warm-up exercise and five minutes of relaxation exercise. During the 20-minute formal exercise, keep your heart rate at about 70% of the maximum heart rate (subtract your age from 220 to get the maximum heart rate).

The second week: 3 or 4 40-minute aerobic exercises, arranged after abdominal muscle training. Including five minutes of warm-up and five minutes of relaxation, during the 30-minute formal exercise, the heart rate is kept above 70% of the maximum heart rate.

Week 3: Same as the second week of training, but the total time is increased to 50 minutes.

Week 4: Increase the aerobic training time to 55 minutes, * * * 2 times.

Intermediate training program

Complete all actions in one cycle, and do at least four cycles. The rest time between groups is shown in the following table, and the exercise is completed with static prone support.

Action time breaks between groups.

Lie on your back and lift your legs for 6~~ 10 90 seconds.

Fitness ball abdomen10 ~1290 seconds

The fitness ball lies on its side10 ~1290 seconds.

Weight-bearing sit-ups with fitness ball 12~~20 90 seconds

Static push-ups 3 120 seconds

Lift your legs.

Starting posture: supine, hands behind the head, legs straight up, perpendicular to the ground, waist close to the ground.

Action essentials: Tighten your legs and put them down slowly. If you feel that your lower back has been lifted off the ground, stop immediately, slowly return to the starting position, adjust your posture, ensure that your lower back is close to the ground, and repeat this action. Dave said: "whoever can land on his heel in this position without lifting his lower back, then his abdominal muscles are perfect." But most people can't do this. "At first, your abdomen may not be too low. As long as you keep working hard, your lower abdomen will gradually become stronger.

Fitness ball abdomen

Starting posture: Start with push-ups, legs together, and tibia on the fitness ball.

Action essentials: Keep your head, back, hips and feet in a straight line, slowly tuck in your abdomen and bend your knees, keep your knees close to your chest for 5 seconds, stretch your feet backwards, and then return to the starting position. Try to straighten your back during this process.

The fitness ball is lying on its side.

Starting posture: Lie on your side on the fitness ball, with your legs straight, your feet separated back and forth, your legs close to the fitness ball behind you, your hands on both sides of your head, and your abdominal muscles tightened.

Action essentials: slowly lift the upper body, be careful not to shake back and forth, return to the starting position, repeat the specified number of times, and change to the other side.

Fitness ball weight-bearing sit-ups

Starting posture: Sit on the fitness ball, put your feet flat on the floor, slowly slide the fitness ball forward and lean back until your hips are suspended, support your lower back on the top of the fitness ball, put your hands on both sides of your head, lower your upper back as much as possible, and stretch your abdominal muscles to the maximum.

Action essentials: abdomen, lift the upper back, shoulder as close as possible to the thigh, do peak contraction at the apex, and slowly return to the starting position. If the abdominal muscles are strong enough, you can hold a barbell piece on your chest.

Static prone support

Starting posture: prone on the floor, supported by elbows, forearms and toes, palms down.

Action essentials: tighten the trunk, make the head, back, buttocks and legs in a line, keep the abdomen tense, keep this posture for 70~ 120 seconds, relax and do 3 groups.

Aerobic exercise:

The fifth week:

Rowing: We choose rowing because this water sport is good for both abdominal muscles and upper body muscles. Warm up for 5 minutes, and you can choose to ride a bike or go fast. In formal sports, first do full stroke for 40 seconds, then do slow stroke 120 seconds, then do full stroke for 40 seconds, then do slow stroke 120 seconds. * * Repeat 3 times.

Walking: Warm up for 5 minutes to ensure that joints and tendons are fully active to prevent injury. Then run up the steps for 40 seconds or150m, as a rest between groups, and walk back to the starting point, taking care that the time should not exceed120s, and repeat for 3 times.

Choose rowing and running according to your own situation, but make sure to train at least three times a week. You can gradually increase the number of groups after adaptation.

In the following 6~ 12 weeks of aerobic training, the above movements were basically selected, but the intensity was continuously increased and the number of groups was also increased.

Advanced training program

Complete all actions in one cycle, and do at least four cycles. The rest time between groups is shown in the table below, and the exercise is finished by kneeling and stretching.

Action time breaks between groups.

Lie on your back and lift your legs for 6~~ 10 90 seconds.

6~~ 10 is 90 seconds away from inverted v.

Push for 6~~ 10 90 seconds.

Weight-bearing sit-ups10 ~1290 seconds

Kneeling posture stretching for 20~~25 60 seconds.

Supine leg lift

Starting posture: lie on your back anywhere you can hold the fitness ball, with your knees bent about 90 degrees and your legs together.

Action essentials: slowly lift your knees and turn to the right armpit, squeeze the abdominal muscles at the apex, do peak contraction, slowly return to the starting position, do reverse movements, and alternate left and right.

Reverse v-start

Starting posture: Start with push-ups, put your legs together, put your calves and shins on the fitness ball, and keep your back and legs straight.

Action essentials: contract abdominal muscles, move your feet as far as possible to your chest, keep your back and legs straight, and your body is in an inverted V shape. Stay at the highest point for a few seconds, do peak contraction, and then slowly return to the starting position.

Push-ups and turns

Starting posture: Starting from push-ups, legs are separated, calves and shins are placed on fitness balls, and the back and legs are kept straight.

Action essentials: focus on abdominal muscles, slowly rotate the fitness ball to the left, stop before the left foot hits the ground, return to the starting position, rotate to the right, and do the opposite. Pay attention to the fact that the shoulders remain the same during the action and the arms are always perpendicular to the ground.

Weight-bearing sit-ups

Starting posture: sit on the fitness ball, put your feet flat on the floor, and slowly slide the fitness ball forward; At the same time, the body leans back until the hips are suspended, the lower back is supported on the top of the fitness ball, the barbell pieces are held in both hands, the upper arms are placed on both sides of the head, and the upper back is lowered as much as possible, so that the abdominal muscles can be stretched to the maximum extent.

Action essentials: abdomen, lift the upper back, hold the barbell above your head with both hands, do peak contraction at the apex, and slowly return to the starting position. If the abdominal muscles are not strong, you can practice empty-handed first, and then gradually increase after adapting.

Kneel and stretch.

Starting posture: legs together, kneeling in front of the fitness ball, palms straight, fingertips touching.

Action essentials: slowly push the fitness ball forward to the farthest place, so that the upper body can be fully extended, but pay attention to tightening the back, buttocks and thighs, so that the knees are in a straight line, and contract the abdominal muscles back to the starting position, but be careful not to bend the legs and buttocks, so as not to affect the training effect due to leverage.