The greater the weight used to practice 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:

1, sit-ups: Lie flat on the ground and put your calves on the long board. When you recover, your shoulders slowly fall back to the ground and your abdominal muscles are 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.

2, sit-ups: This is an advanced action, you 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.

3, reclining and sitting up: practice the external oblique muscle. 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.