Beautiful, tight, well-coordinated muscles and clear muscle lines must be the goals pursued by many muscle men, but many people can't figure out how to practice muscle lines. This situation is mostly because your body fat rate is still relatively high. You can reduce the body fat rate as much as possible through diet control, and at the same time use effective training methods to really lose excess abdominal fat. I will share with you a set of efficient abdominal abuse movements, and you will find that the effect is great after a period of persistence.

Start with one leg and end at both ends.

Action points: lie on the mat, put your arms straight on both sides of your head, and get up with your abdominal muscles; When you get up, your legs and upper body are lifted at the same time, your back is curled, and your hand touches the front side of your calf; Keep nervous when lowering, and you can't relax at once; Inhale when you put it down and exhale when you get up.

Air bike

Action points: put your hands next to your ears, roll your shoulders and upper back off the ground with the strength of your abdominal muscles, and at the same time rotate your upper body to send your elbows forward and alternately touch your opposite knees; Keep your lower back close to the ground, keep your elbows open and fix them outward; Lift your knees hard so that they are close to your elbows; Straighten the other leg while putting it down, and don't touch the ground with the heel; Exhale when turning around and inhale when in the middle position.

Reverse pedaling

Action points: lie on your back on the yoga mat, with your arms close to the ground and your legs at an angle of 30 with the ground; Feet alternately flex and stretch, feeling like I'm pushing my bike backwards. Move as slowly as possible and don't kick hard; The back waist is always close to the ground; Keep breathing evenly all the time.

Left abdominal roll and leg lift

Action points: lie on your side on the mat, with your right arm straight and close to the ground to stabilize your body; While lifting the legs, the body rolls hard to the left, and the distance between the elbows and thighs is shortened; Inhale when you fall, and exhale when you close your abdomen.

Right abdominal roll and leg lift

Action points: lie on your side on the mat, with your left arm straight and close to the ground to stabilize your body; While lifting your legs, roll your body to the right to narrow the distance between your elbows and thighs. Inhale when you fall, and exhale when you close your abdomen.

Alternate supine leg lift

Action points: lie on your back on the yoga mat, with your lower back close to the ground, straighten your legs and hook your toes; The legs are alternately raised and lowered at an angle of 45 degrees and 70 degrees with the ground; Keep breathing evenly all the time.