1, running, running every day is one of the cheapest and most effective ways to exercise abdominal muscles, jogging with sprinting for 40 minutes to 1 hour. Make decisions according to your own physique every day. You can run for three or four kilometers as a warm-up exercise. Running can exercise your coordination. Expanding vital capacity is an essential exercise before exercising abdominal muscles.

2, sit-ups, 3-5 groups, 30 in each group, exercise about 3 times a week. This is the key and the most effective way to exercise abdominal muscles. You can arrange projects according to your physical fitness and time every day. Do one hundred for those with poor physical fitness and two hundred to four hundred for those with good physical fitness. It can also be superimposed according to daily conditions to quickly exercise perfect abdominal muscles.

3, twisting movement, after doing sit-ups, you can also do twisting movement after relaxing, first twisting from left to right, then twisting from right to left, ten movements as a group, try to slow down, complete in five seconds, not only can relax the whole body tension, but also can exercise the muscles of the waist and abdomen well, and achieve good results. Diet.

1. Try not to eat meat. Meat contains a lot of precipitated substances, which can't play a good role in exercising muscles. Don't eat spicy and irritating things, such as peppers, peppers, garlic, onions, etc. Eat more high-protein foods, such as vegetables, beans, mushrooms, etc.

2, eat more fruits, try not to eat or eat less at dinner, fruits should eat bananas, apples and other foods, can not eat fruits with high sugar content, such as sugar cane, oranges and so on.