When doing abdominal exercises, you can appropriately increase the weight, the number of groups, the number of times of each group or shorten the rest time between groups when the body adapts to this state of exercise, and carry out weight-bearing abdominal exercises to avoid the inability to make breakthrough progress in the quality of abdominal muscles after adaptation.

Exercise abdominal muscles need to be careful not to rest within the specified time. When exercising abdominal muscles with equipment or other methods, don't rest within the prescribed exercise time. After reaching this number of times, you can rest between the two groups to avoid stimulating abdominal muscles in vain.

Extended data

The best way to practice abdominal muscles is:

1, boarding in the air: lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

2, fitness ball belly roll: lie flat on the fitness ball, feet flat on the ground, hands on the side of the head, arms open. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

3, leg lifts and belly rolls: lie on your back on the floor, and your back is close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

4, reflexive belly roll: lying on the floor, the lower back is close to the ground, hands are placed on both sides of the body, legs are raised at 90 degrees with the upper body, legs are crossed, and knees are slightly bent. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

5, traditional belly roll: lying on the floor, the back waist is close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.

People's Network-How to build 8 abdominal muscles? Eight-pack abdominal exercise

People's Network-What is the best way to practice abdominal muscles?