Abdominal muscle training's method of Royal Special Forces 1, the essentials of thigh hand sliding: lie flat, press your chin on your chest, put your hands on your thighs, slide your hands along your thighs to your knees, slowly lift your upper body to at least 10 cm from the ground, restore to its original state, and repeat the exercise. Key stimulation site: upper abdominal muscle 2. Essentials of head touching knees: lie on your back, hold your neck with your hands, put your knees together, and raise your head at the same time so that your head touches your knees above your torso. Raise your knees as long as possible. Finally, put down your head and knees and let them fall back to the ground. Key stimulation sites: upper abdominal muscle group and rectus abdominis muscle group 3. Main points of controlling legs and abdomen: lie on your back, put your legs together, make a 45-degree angle with the ground, hold your neck with your hands and slowly lift your upper body. Key stimulation sites: upper abdominal muscle group and rectus abdominis muscle group 4. V-shaped double-headed action essentials: lie flat, legs off the ground, at a 45-degree angle, and touch your toes with your hands. Key stimulation sites: lower abdominal muscle group and rectus abdominis muscle group 5. Main points of bending the body and running with wheels: lie on your back with your hands on your head, cross your legs and run with wheels when the upper body is lifted, and twist the upper body so that the left and right elbows touch the left and right knees. Key stimulation site: external oblique muscle 6. Main points of straight leg lifting: lie flat, legs straight, hands on both sides of hips, palms down. Straighten your legs, tighten your toes, and lift your legs almost perpendicular to the ground. Abdominal muscle training Act of US Navy 1, essentials of kneeling: lie on your back, bend your knees, keep your feet off the ground, hold your neck with your hands, sit up, touch your knees with your chin, lower your upper body, and be flush with the ground, but don't touch the ground. Complete this exercise in turn. Key stimulation parts: upper abdominal muscles 2, sit-ups essentials: feet fixed, hands holding the back neck, legs straight, and then sit-ups. Note that the arms are not hard and the abdominal muscles are strong. Key stimulation sites: upper abdominal muscle group and rectus abdominis muscle group 3, 180 degrees. Action essentials: fix your arms, lie on your back on a flat or inclined plate, bend your knees 45 degrees, lift your knees sideways to abdomen, and then turn directly to the other side. Key stimulation sites: lower abdominal muscle and external oblique muscle. 4. Straight leg hip lifting essentials: fix your arms, lie on your back on a flat or inclined plate, keep your legs upright, and concentrate your thoughts on the lower abdominal muscles to lift your hips. Key stimulation site: lower abdominal muscle 5. Essentials of right-angle support action: support the ground with your palm or fist, and try to close your abdomen and lift your legs. Key stimulation sites: lower abdominal muscles and rectus abdominis 6. Main points of abdomen: Fix your arms, lie on your back on a flat or inclined plate, bend your knees at 45 degrees, concentrate your thoughts on the lower abdominal muscles, lift them hard, make your knees as close as possible to your chest, and be careful not to touch the ground when you put them down. Key stimulation site: lower abdominal muscle group suggestion: 1. The thickness of the whole body sebum determines whether the abdominal muscle lines are clear, so the overall fat reduction is the premise of whether abdominal muscle training has obvious effect. 2. Most of the training of abdominal muscles will not use weight-bearing exercises, because you can concentrate more when doing movements with your bare hands. 3. Every abdominal exercise must start from the lower abdominal muscles, because the muscles here are the most prone to fatigue. Primary training: choose a set of "special" movements to practice twice, and change to another set of exercises next week to keep it fresh. Intermediate training: choose a set of movements, three times a week. Advanced training: three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.