1. In order to train abdominal muscles quickly and quickly, besides the training of abdominal core muscles, we should also pay attention to systematic cardiopulmonary and physical training and appropriate weight loss plan in the training plan. After removing the excess fat first, the lines of abdominal muscles will be clear. Through the steady training plan step by step, the whole body training can get twice the result with half the effort and have a more perfect posture. The coach also specifically mentioned that in the eight trainings introduced this time, we should be careful not to misuse the muscles of hips and legs, and keep breathing smoothly and don't hold your breath.

2、? Upper abdominal sit-ups

Lie on your back with your knees bent, and put your fists against your chin to avoid shaking your head. The upper body is straight and curled at about 35~40 degrees, and the lower back is close to the ground, and it moves slowly when it resumes lying flat. Repeat this action 15 to 20 times. As shown in Figure 2:

3. Abdominal roll-up exercise

After lying flat, hold the fixing frame with both hands, bend your knees 90 degrees, roll up your lower body with the strength of your lower abdomen, let your hips leave the mat, keep your knees in a fixed posture, and slowly resume the preparatory action. This action is repeated 15 to 20 times. ?

4. Lateral abdominal rotation muscle group

Lie flat, bend your knees 90 degrees, put your hands on your sides, put your feet together, and rotate about 45 degrees to your side. Keep the opposite shoulder fixed and recover slowly. Repeat this action 15 to 20 times.

5, resistance ball lateral abdominal training

Standing posture, lift the ball to the top of your head with both hands, bend the upper body to one side, pause for 2-3 seconds, then return to the preparatory action, and do 15 to 20 times in the left and right directions respectively. It is important to note that the movement of the pelvis should be fixed and not skewed from side to side.

6, abdominal oblique muscle training inside and outside

Adopt a prone position, with your feet bent 90 degrees (you can step on the wall or put them on a chair), put your hands on your chest, cross your palms, and roll up your upper body. With the strength of abdominal rotation, let your opposite upper back leave the ground and your lower back stick to the ground, and repeat the action 15 to 20 times.

7, waist rotating machine

Sit flat on the instrument, with your chest pressed against the cushion, your thighs clamped against the cushion, your body rotates to one side, and then switch from left to right and rotate to the other side. Repeat the action 15 to 20 times, paying special attention to the upper body clinging to the cushion.

8. Abdominal training machine

Lie flat on the instrument, hold the handles on both sides of the head with both hands, bend your knees, adjust the weight to a suitable load, and do the rolling exercise for 15 to 20 times. It should be noted that the body cannot relax completely when lying on your back. 9、

Pole jacking

Support your forearm on the mat, keep your feet shoulder-width apart, keep your head in a normal posture, look directly at the mat, feel your abdomen contract inward, and keep your movements still 15 to 20 seconds.