Abdomen is the most easily accumulated part of human body fat, and it is also a difficult part to practice. Some people do hundreds of sit-ups every day, but the effect is not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat. If you don't exercise properly, you will only get to the muscles below the fat, but you won't let the fat burn fully. Many people do hundreds of sit-ups at a time. I suggest that you choose three exercises that are most effective for you, and only do three groups, each group of 20-25 times, all of which are exhausted. The interval between each suite should be short, and should not exceed 1 minute.

Constant tension: 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 until they are completely exhausted. Each group must be completely exhausted, not counting the times. Keep doing it until it can't shrink any more. Instead, arch your back slightly and let the tension concentrate on your abdomen. The straighter the upper body stretches. The more force is exerted on the buttocks, the less stress will be exerted on the abdominal muscles.

Here are four exercises:

Sit-ups: Lie flat on the ground, put your calves on a long board, and do upper body sit-ups by using the strength of abdominal muscles. Don't stretch your head too far and touch your legs when doing the action, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. When doing this, many people like to put their hands behind their heads, but when sitting up, their hands just pull their heads forward, which is not helpful for practicing abdominal muscles. Putting your fist on your chest is different.

Cross-legged sit-ups: This is an advanced movement, which is also difficult, but you can practice your upper abdomen and lower abdomen at the same time. Lie on your back on the ground, with your right leg bent and raised, and your lower leg parallel to the ground. Then put your left foot on your right knee, gently hold your head with your hands, contract your abdominal muscles and lift your upper body. At the same time, raise your hips and start sitting. When recovering, don't touch the ground with your shoulders and lower your hips slowly, so that your abdominal muscles are always in a state of tension and contraction. Change your left leg after you finish, and do the same.

Sit-ups: practice the external oblique muscles of the abdomen. Lie on your back with your knees bent and put aside. The shoulder on the leg side extends horizontally. Open your fingers and hold the ground. Bend your elbow with your other arm and gently hold your head with your hand. When sitting up, don't rotate your torso and don't move your legs. The prone position outside the abdomen is completely tightened, and the shoulders should not touch the ground when recovering. And do the same thing on the other side.

Special effect sit-ups: People with obese abdomen can do special effect sit-ups, which is ideal for reducing abdominal fat. At the beginning of the movement, the athlete needs to lie on his back at the end of the bed and lean out of the bed below his hips. After lying down, bend your knees gradually and put your thighs above your abdomen. Open your hands horizontally at your sides, and then put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10. Note that the toes must be up and the body must be in a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5 and return your thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, and the main strength should be the abdomen. The number of times you do it every day depends on your physical condition.

It is very hard to practice abdominal muscles, which requires high concentration and willpower to break through the limits of the body. When the body can't bear it, you should stick to your teeth, so that you can exercise your abdominal muscles.