Tips for practicing abdominal muscles: God created the abdomen for two reasons: connecting the upper body and the lower body and strengthening your whole torso, so that you will not be as weak and boneless as a rag doll. Since the abdomen is so important, why not work hard to develop a pair of strong and beautiful abdominal muscles? Diet You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one can guide them. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you still can't see the abdominal muscles after practicing for more than a year, you should review your diet. Frequency I practice my abdominal muscles every other day, although most people only practice them three times a week. Although many people do hundreds of sit-ups at a time, I suggest you choose 2-4 exercises that are most effective for you, and only do three groups, 30-50 times in each group, and each group should be completely exhausted. My abdominal muscle training never exceeds 15 minutes. The heavier the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest that you use tension and control instead of weight, and use your mind instead of external weight to tighten and stimulate your abdominal muscles. & gt& gt& gt& gt keep "exercise" in bed in winter. When exercising abdominal muscles, keep the whole group of abdominal muscles tense, and don't let the abdominal muscles relax at the beginning or end of the actual action. Always reach complete exhaustion. Each group should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more. When practicing abdominal muscles, don't arch your back completely, but your chest should contain less to concentrate the tension of your abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain. Training action: I usually only use three exercises and avoid monotony by changing their order frequently. Here are my three favorite exercises: sit-ups: lying flat on the ground, putting your calves on the bench, then contracting your shoulders and forming an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me. Vertical leg lift: to do this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward. If you just lift your legs, of course, it is very comfortable, but it only stimulates the buttocks rather than the abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs. Sit and lift your legs: This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you understand them thoroughly. Many people like to lie flat on the bench to do this action, which will cause the buttocks and abdomen to rotate in reverse, and the lower back is in danger of injury, which will also reduce the arc tension of the abdomen and concentrate more tension on the buttocks instead of the lower part of the abdominal muscles. Beautiful abdominal muscles depend on three elements: a reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.