Abdomen is the most easily accumulated part of human body fat, and it is also a difficult part to practice. Some people do hundreds of sit-ups every day, but the effect is not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat. If you don't exercise properly, you will only get to the muscles below the fat, but you won't let the fat burn fully. Frequency: Abdominal muscles are different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes. Many people do hundreds of sit-ups at a time. I suggest that you choose three exercises that are most effective for you, and only do three groups, each group of 20-25 times, all of which are exhausted. The interval between each suite should be short, and should not exceed 1 minute.

Weight: The greater the weight used to exercise abdominal muscles, the greater the possibility of irregular movements. The idea that gaining weight can burn more fat is wrong. I suggest you use tension and control instead of weight bearing, and tighten and stimulate abdominal muscles with your mind.

Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action until they are completely exhausted. Each group must be completely exhausted, not counting the times. Keep doing it until it can't shrink any more. Instead, arch your back slightly and let the tension concentrate on your abdomen. The straighter the upper body stretches. The more force is exerted on the buttocks, the less stress will be exerted on the abdominal muscles.

Here are three exercises:

Sit-ups: Lie flat on the ground, put your calves on a long board, and do upper body sit-ups by using the strength of abdominal muscles. Don't stretch your head too far and touch your legs when doing the action, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. When doing this action, many people like to put their hands behind their heads, but when sitting up, the role of their hands is only to pull their heads forward, which is not helpful for practicing abdominal muscles. Putting your fist on your chest is different.

Cross-legged sit-ups: This is an advanced movement, which can practice the upper abdomen and lower abdomen at the same time. Lie on your back on the ground, with your right leg bent and raised, and your lower leg parallel to the ground. Then put your left foot on your right knee, gently hold your head with your hands, contract your abdominal muscles and lift your upper body. At the same time, raise your hips and start sitting. When recovering, don't touch the ground with your shoulders and lower your hips slowly, so that your abdominal muscles are always in a state of tension and contraction. Change your left leg after you finish, and do the same.

Sit-ups: practice the external oblique muscles of the abdomen. Lie on your back with your knees bent and put aside. The shoulder on the leg side extends horizontally. Open your fingers and hold the ground. Bend your elbow with your other arm and gently hold your head with your hand. When sitting up, don't rotate your torso and don't move your legs. The prone position outside the abdomen is completely tightened, and the shoulders should not touch the ground when recovering. And do the same thing on the other side.

It is very hard to practice abdominal muscles, which requires high concentration and willpower to break through the limits of the body. When the body can't bear it, you should stick to your teeth, so that you can exercise your abdominal muscles.