Exercise abdominal muscles five days a week. Each exercise should be divided into 3 or 4 groups, and each group should repeat as much as possible. If each group repeats more than 30 times, you can increase the weight (such as using fitness balls) to make them more challenging, and the number of repetitions in each group will decrease. You should: lie on the fitness stool and straighten your legs. This exercise exercises the lower abdominal muscles.

Lie on the ground, lift your feet (or put them on a fitness ball or bench), and then do sit-ups. This exercise exercises the upper abdominal muscles. Lie flat on the ground, bend your knees, fold one foot on the other, keep your upper body still and exercise your twill muscles.

High intensity interval training includes all aerobic exercises. Most people think that as long as you do more sit-ups, you can develop six-pack abdominal muscles. But in fact, you need to lose a lot of body fat to get your dream six-pack ABS. Therefore, you need high-intensity interval training. Running, cycling and swimming are all good ways to sweat.

Run at full speed 100m, then walk 100m, and repeat 10 times. This means that you must run 100 meters at full speed and then walk back to the starting point quickly. Repeat this process 10 times, and the whole exercise lasts for about 30 minutes to keep the heart beating faster for 30 minutes. You can do interval training five times a week, and then cooperate with exercises aimed at abdominal muscles.