1, strength training alone can't reduce the fat on your stomach. To reduce belly fat, we need to achieve it through systematic aerobic training.

2. If you want to make your abdominal muscles protrude, you have to do two things. One is to reduce the thickness of belly fat, and the other is to shape the lines of abdominal muscles. The former requires you to do regular aerobic exercise, while the latter requires you to do strength training.

3. Aerobic exercise plan

4, strength training plan:

Abdominal muscle training should have an interval of 24 hours, and do not exercise every day, which is not conducive to muscle growth. It is better to train abdominal muscles by rolling abdomen instead of sit-ups.

Abdominal muscles are an important part of human connective tissue, including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward.

Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.

Reference: Baidu Encyclopedia "Abdominal Muscle"