1 Abdominal muscles: Sit-ups with legs, that is, lying on your back on the ground and putting your calves on the bench surface at a 90-degree angle, are better than ordinary sit-ups. Do four groups, 25 in each group, and rest between groups.
Hang your legs in the air, grab the horizontal bar with both hands, keep your upper body still, put your legs together, straighten and hold them high until they are parallel to the ground, and then slowly put them down. This is a good exercise for the lower part of abdominal muscles. Do four groups, each group 12, and rest for one minute between groups.
2. Leg training, weight-bearing squat training, quadriceps training, four groups, each group 10.
Lift heel exercises four groups of calves with leg weight, each group has 12.
Take a break between groups for one minute.
Practice once every other day to ensure adequate rest.
Usually eat more high-protein foods, such as milk, meat, eggs, etc., to supplement the protein needed for muscle growth.
Make sure you get enough sleep and rest, because muscle growth will increase during rest.
Supplement: You don't need to do too many sit-ups. Just do four groups, 25 in each group. Ribs hurt because your movements are not standard and you don't concentrate on your abdominal muscles. If you do it with the action I recommend to you, it will be easier to use the strength of abdominal muscles and the effect will be better.
Persistence is very important.
Oil; Fuel filling; Make greater efforts