The following is the abdominal muscle fitness training plan. Please have a look:

1, static supine support, in order to stimulate the surface whole abdominal muscles in a certain period of time.

Starting posture: elbow, hip and toe support, palm down.

Action essentials: Tighten your body, keep your head, back, hips and feet in a straight line, keep your abdomen tense for 70 ~ 120 seconds, and then slowly relax.

2, lying on the bridge, stimulate the abdominal intermittent muscle groups, focusing on stimulating the muscles of the lower abdomen.

Posture: supine, legs straight, supported by one elbow, keeping an included angle of 90 degrees, so that the elbow support point is in the same plane with the body.

Action essentials: Use the elbows and ankles on the same side as the support points, raise the thighs as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position. One leg 10 times

3, high leg sit-ups

Starting posture: feet off the ground, equivalent to the height of knees, legs straight, back and head on the ground, hands on the chest, upper body as close as possible to the legs.

Action essentials: abdomen, upper back, close to legs. A group 15-30

Three ways, one time to complete a group, one group to rest for 5 minutes, three to five groups a day.

According to your own situation, from less to more, pay attention to the first way, pay attention to adjustment and relaxation, otherwise it is easy to get hurt.

Three ways to consciously use abdominal strength, don't try your best, pay attention to your body when you are tired, and don't get hurt.

I wish you early practice.