You should see the abdominal muscles, which means you can see the vest line. In this case, the body fat rate should be at least below 18%. If your body fat rate is above 18%, you should first lose weight and reduce your body fat rate to 18%. To see the obvious eight-pack abdominal muscles, the body fat rate should be around 15%.

If your weight does not reach 10- 15%, then focus on fat-reducing training, supplemented by abdominal exercises. If the body fat rate reaches 65,438+05%, according to the scientific fitness method, you should practice abdominal muscle training for 45-60 minutes every Saturday or Friday. Generally, you can develop eight-pack abdominal muscles in two to three months.

Eight actions to practice abdominal muscles:

1, hanging legs and lifting legs 10-20, 3-4 groups, each group rested for 60- 120 seconds.

2, supine leg lifts 10-20 group 3-4 groups each rest for 60- 120 seconds.

3. Lie on your back and touch your feet with your hands crossed 10-20, rest for 60- 120 seconds, in groups of 3-4 people.

4. Sit with your legs closed 10-20, rest for 60- 120 seconds, in groups of 3-4 people.

5. Lie on your back and touch your knees alternately 10-20 group 3-4 group, and each group has a rest for 60- 120 seconds.

6. Lie on your back, bend your knees left and right, and touch your heels alternately 10-20. 3-4 people in each group rest for 60- 120 seconds.

7. Lie on your back, lift your legs and roll your abdomen 10-20, rest for 60- 120 seconds, in groups of 3-4 people.

8. Sit-ups, with legs lifted from the upper body 10-20, rest for 60- 120 seconds, in groups of 3-4 people.

I hope I can help you and adopt it.