The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious. Exercise every movement 10 to 15 times.

Four actions to exercise abdominal muscles: sit-ups, supine leg lifts, double-headed leg lifts and suspended leg lifts (the intensity increases in turn). If you can do more than 30 sit-ups, then do sit-ups and leg lifts; If you can do more than 15 supine leg lifts, do it from both ends; If you can do more than 15 from both ends, you can do leg hanging. Practice three times a week, one action in three groups at a time, and each group does about 10. In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.

Pay attention to when doing the action:

1, the body is easy to shake, you can find a partner to resist the upper body to prevent the body from shaking.

2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen.

3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action. Lie on your back, lift your legs, push the ground and lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.

Sit-ups on the bench lie flat on the ground, with legs resting on the bench (or chair, bed edge, steps), and upper body sit-ups with abdominal muscle strength. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. Pay attention to this action:

1, don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles.

2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground.

3. Pay attention to the stability of the upper body.

4. Don't use force on your feet.