The way for women to have abdominal muscles quickly, now many people begin to exercise their abdomen, including female friends, but many people have no effect. In fact, the main reason is that we don't master the correct method when we exercise at ordinary times. Now let's share how women can quickly have abdominal muscles.

The way for women to have abdominal muscles quickly is 1 1. Lie flat on the self-made mat and raise your arms. When practicing, sit up straight in the upper body, and at the same time do abdominal tuck and lift your feet. When lifting to the vertical plane, pat the instep with your palm.

2. Lie flat on the homemade mat and raise your hands above your head. When practicing, sit up quickly, do flexion exercises, and touch your toes with your hands.

3. Sit on the mat, straighten your legs, and then stretch your hands backwards, so that you can exercise on one leg and alternate your left and right legs.

4. Holding the high horizontal bar or holding the door frame has a good effect on thin abdomen.

5, the body is lying flat on the homemade mat, and the arms are naturally placed on the sides of the body to ensure the stability of the body and continue to do the abdomen and leg lifts.

6. Lie flat on the homemade mat, hold both ends of the wooden stick or rope with both hands and lift it to your chest. Bend your leg through the rope (stick) and return to its original state.

7. Keep your left foot lunging forward and your hands akimbo. When practicing, touch the outside of the heel of your left foot (forefoot) with your right hand and left hand at the same time, and then return to the akimbo lunge.

8. Stand (feet slightly apart) and do dumbbell lifting. That is, when the body turns left, both arms are raised at the same time, and then do it again to the right after reduction.

9. Lie on your back on the mat, put your hands behind your head, do right-angle sit-ups, touch the outside of your left knee joint with your right elbow, and alternate left and right.

10, two people lie on their backs, one arm apart, and do the practice of transferring and connecting heavy objects (10 kg).

1 1. Lie on your back on the mat, move the solid ball (weight) one meter above your right shoulder to 50 cm outside your left foot, then move it back to its original position and practice alternately left and right.

12. Lie on your back with palms down and arms raised horizontally. The left leg swings up to the right arm, and the left and right legs alternate once.

Methods for women to have abdominal muscles quickly 2 1, frequency

Exercise your abdominal muscles every other day. Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted.

2. Weight

The greater 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 it is suggested to replace the burden with tension and control.

3. The status is correct

When practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always be completely exhausted, and each group should be completely exhausted. Don't count the times, keep doing it until you can't contract your abdominal muscles anymore. You don't have to be completely heterosexual. When practicing abdominal muscles, don't arch your back, but hold your chest slightly.

3, hanging legs.

When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling 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 extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it only stimulates your hips instead of your abdominal muscles.

1, the method of exercising abdominal muscles

1, bicycle type

Alternately train abdominal muscles by lying on your back and simulating pedaling a bicycle pedal. * * * You need to do two groups, 24 times in each group (stretching left and right feet 12 times respectively), and there is a rest time of 30 seconds between each group.

2, supine belly roll

The most classic abdominal muscle training action mainly acts on the upper abdomen. Put your hands behind your head when you exercise. Never break your neck with your hands to help your body bend during exercise. * * * You need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.

3, supine leg lifts

Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It is important to note that don't touch the ground when your legs hem. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.

Step 4 record

Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles.

First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ). It is best to choose a weight that allows you to repeat 12 times. When exercising, we should ensure the training principle of going up and down quickly, and raise the dumbbell above our heads every time. * * * It is necessary to make 3 groups, each with 8- 12 times (after completing 8- 12 times, switch sides, and each side completes once, which is a complete group), and a rest time of 30 seconds is allowed between each group.

5. Trunk rotation

The target muscle groups are oblique muscle outside abdomen, upper abdomen, iliopsoas muscle and serratus muscle. You also need the help of weight-bearing equipment (fitness balls are preferred, followed by dumbbells). For beginners, you can keep your feet on the ground and reduce the difficulty. After the middle and upper stage, it is more difficult to make your feet off the ground, and you should always keep your back straight during the rotation. * * * Need to do 3 groups, each group 12 times, with a rest time of 30 seconds between each group.

6. Swiss dumbbell bird

Different from ordinary dumbbell birds, making dumbbell birds on Swiss balls requires more muscle participation, especially abdominal muscles. In order to ensure the balance of the body and the standard of movements, the choice of dumbbells should be light rather than heavy.

Practitioners focus on the waist, * * * need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.

7, prone bypass type

To ensure beautiful abdominal muscles, we can't ignore back training, and supine bypass training provides a perfect training method. In order to ensure the training effect, the trainer's head, waist and legs should be in a straight line, especially the waist and abdomen should be kept tight at all times.

This sport needs three groups. Beginners can practice from 30 seconds in each group and gradually extend the time to 60 seconds. The rest time between each group should be 20-30 seconds (if the waist feels uncomfortable during training).

8. Tourism style

Tour can not only exercise abdominal muscles, but also effectively affect leg and hamstring muscles, which can be described as many benefits. During the process, it is necessary to ensure that the waist, abdomen and buttocks are tightened, and at the same time, the arms and thighs should be completely straightened and kept parallel to the torso of the body. This action requires three groups (the left hand, right foot and right hand and left foot each complete an action for 30-60 seconds to form a complete group).

9, Swiss meatballs roll belly

It is a very effective lower abdominal training movement, but it is difficult, which requires the practitioner to have a certain foundation of abdominal and arm training.

After the action begins, you will support your upper body with your hands, bend your feet and put your feet on the Swiss ball. After the action begins, you will retreat the ball with your feet and stretch the lower body until the knee joint of the lower body is completely straight and the head, hips and legs are in a straight line. Then slowly bend your legs and abdomen and return to the starting position.

* * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.

10, side bypass type

The effective training action of oblique muscle and hip muscle is also a difficult action, which requires the trainer to have a certain strength training and balance training foundation.

After the action begins, support the upper body weight with elbows and keep your legs straight. The head, waist and crotch should always be straight and 20-degree standard oblique straight line, especially the waist and crotch position should always be tight.

* * * Need to do 3 groups, each lasting 5-20 seconds. One left and one right is a complete group.

1 1, lunge squat

It should be a very familiar movement for people who exercise regularly, but many trainers may only know the training effect of this movement on hips and legs, but they don't know that lunge squat can train far more than these two muscle groups, and the crotch, abdomen and hamstring muscle groups are all training muscle groups that it can touch.

For beginners, it can be done without any extra load. It should be noted that the knee joint must not exceed the toes after bending, which is a big taboo when doing most leg exercises.

2. Practice abdominal muscles to regulate movements

1, the best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances. You can add some weight appropriately, and put the dumbbell or discus in your hand behind your head, and the effect will be better.

2, push-ups can actually exercise abdominal muscles. Remember, when you exercise, you can't be too tired at once. Only by doing it in groups will it be effective. Generally, you will do about 100 at a time, with at least 5 groups, depending on your own situation.

3. Hold your hands high, make your body droop vertically, and lift your waist and abdomen hard, so that your legs and upper body are at 90 degrees. Be careful not to shake your body, and don't exert yourself elsewhere. This is also done in groups.

If you have a lot of abdominal fat, you should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better.

Exercising abdominal muscles is different from other muscles. You have to stimulate it constantly, so you have to be exhausted every time to achieve the effect. The interval between the two is preferably about one minute, about six groups. Pay attention to strengthening high protein and fat in diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food.