For abdominal muscles:

The correct one is 1 three times a week. Press down, middle and up in turn, and do 3-4 groups for each action, each group 15-25 times. Generally, it is enough to rest for more than ten seconds between groups, and the action should be slow. But if you want to thicken abdominal muscles, you need a few groups, a few times, usually 5-8 groups, 8-20 times in each group. Training should be done when the abdomen is empty, that is, at the end of training. The angle should not exceed 30 degrees, and the chest is slightly contained. The straighter the upper body stretches, the less pressure on the abdominal muscles. In order to shape the "V" shape, abdominal oblique muscle exercise is not advocated. The key to shaping abdominal muscles is to reduce body fat and strictly follow a low-fat diet. Primary stage (6 months): twice a week, 1~2 movements, 2~3 groups in each group. Intermediate stage (1 year): three times a week, three to four movements, one set of abdominal muscle circulation training methods for each of the three groups (use each time, you can do the movements yourself);

1, sit-ups+supine knees and abdomen+supine leg lifts

2. Inclined sit-ups+standing posture and belly rolling+horizontal bar bending knees and belly rolling.

Note: Do 3 cycles. Last set, 20 moves each time. When lifting your legs on your back, put your hands under your ass and don't touch the ground with your heels. The next set, each action 10 times. When you stand up and roll your belly, your chin will be slightly retracted and your hands will not move. It's all pulled by your abdominal muscles. Abdominal muscles:

Sit-ups on the bench-upper abdomen. Key points: In order to make the abdominal muscles contract better, the lower back should be close to the ground.

Lie on your back and lift your legs-lower abdomen. Key points: when lifting, the thighs are perpendicular to the trunk, and the lower abdominal muscles can be tightened when the back is always close to the stool surface.

Sit-ups-Hold the fixed object behind your head with both hands, straighten your whole body, bend your legs upward to the maximum extent, and still control your abdominal muscles when falling to avoid falling too fast.

The horizontal bar closes the leg-bend your knees, try your best to close the calf to the highest point, and straighten it completely when it droops.

Sit with your legs down-put your hands back on the stool, straighten your legs forward, then bend your knees to contract your calves to the maximum extent, and when you land, your calves are completely straight. The higher and slower, the greater the effect.