Abdominal muscles are the most difficult part of the human body to exercise. Stick to it and pay attention to your diet. Try to eat less high-fat and fried foods, especially after 9 pm. If you are really hungry, you can eat some fruit. In fact, everyone has abdominal muscles, just strong and weak. If you want to exercise beautiful abdominal muscles, it will be better to combine aerobic exercise. In fact, you can exercise your abdominal muscles at home, sit-ups, sit-ups and side pulls. Sit-ups are classic exercises for abdominal muscles. They are simple and practical, require very little space and equipment, and can exercise anytime and anywhere. First, the action of sit-ups is as follows (exercise the upper part of abdominal muscles): 1. Lie flat on the ground or stool, with your legs bent and your feet flat on the ground; Put your hand on your ear, your chest or your side. You can ask your partner or coach to hold your feet down for you. 2, abdominal force, pull up the upper body until the upper body is about 90 degrees off the ground; Then go back the same way until your upper body is close to the ground (don't touch the ground). 3. Exercise frequency and frequency * Strengthen abdominal muscle strength and shape abdominal contour. Generally, each group will complete 20 to 30 times and do 3 to 4 groups. If each group can easily complete 30, then it is necessary to increase the difficulty and increase the weight to exercise. If you can't finish 20 accurately, you can use external force or put your hand on the side to reduce the difficulty. * Increase endurance 100 times or more, and do 1~2 groups, but the speed cannot be fast. * Quickly increase the explosive power of the abdomen, and at the same time use the strength of the thigh. Generally about 60 times per minute. If you can't reach the speed, stop and have a rest before continuing. Second, the supine leg lifting action is as follows (exercise the lower abdominal muscles and lower limb muscles): 1, lying flat on the ground or on the practice stool, with your legs flat, you can clip a dumbbell (not recommended for beginners); Hold the stool with both hands or lie flat on your side. 2, abdominal force, feet pull up, until the feet are perpendicular to the ground; Then go back the same way until your feet are together (don't stick together). 3. Exercise frequency and frequency * Strengthen abdominal muscle strength and shape abdominal contour 20-30 times in each group, and do 3-4 groups. If each group can easily complete 30, it is necessary to increase the difficulty and increase the weight to exercise. If you can't finish 20 exercises accurately, you can do 100 times or more with the help of external force, and do 1~2 groups, but the speed cannot be fast. Third, the side pull action is as follows (exercise deltoid muscle, external oblique muscle and internal oblique muscle): This is aimed at the movement of the lateral abdomen and waist, which can effectively stimulate the muscles on the side of the waist and improve the muscle quality of these parts. 1, feet apart slightly wider than shoulders or shoulder width; Hang a dumbbell on the side or front of your body with one hand, and hold your head or buttocks with the other hand; Hold your head up, chest up and abdomen in. 2. Tilt to the load-bearing side first and put down the dumbbell. Keep your hips as low as possible. 3. Then, under the strength of the opposite waist, pull the dumbbell up, keep the hips still, and try to pull to the opposite side. 4. Number and frequency of exercise groups * Generally, exercise with moderate weight, each group completes 15~20 times, and does 2~3 groups.