1, Preparation: Prepare for exercise, exercise your bones and muscles, find a yoga mat or a flat place, and lie on your back.

2. Sit-ups: First, put your legs together, fix your feet so that you can't stand, lay your upper body flat, put your hands on your head, then tighten your abdominal muscles, lift your upper body from your waist and abdomen by 65,438+00-20 cm, restore your upper body's prone position, and then lift it forcibly. Repeat this for 30-50 times and rest for half a minute.

3. Russian twist: After rest, take a sitting position, lift your legs slightly off the ground, bend your knees, straighten your back, turn your shoulders, make your body rotate, and touch the ground with your hands. Do it left and right 10-30 times and rest for half a minute.

4. Abdominal roll: Return to the supine position and knee flexion position, spread your legs to shoulder width, hold your head or ears with both hands, lift your upper body with waist and abdomen strength, roll off the ground, stay for 1-2 seconds, then recover, and repeat abdominal roll 10-30 times.

The above three actions are a group, and it is best to repeat two or three groups.

After abdominal muscle exercise, you need to eat some foods rich in protein to meet the needs of abdominal muscle repair and growth, and help your body develop fashionable abdominal muscle lines. Common foods rich in protein are: eggs, chicken breast, beef, milk, fish and shrimp.

There are also beans and bean products, such as soybeans, mung beans, red beans, black beans, tofu, tofu brain and so on. The average protein content of these beans can often reach about 35%, and they are low in calories, so they are suitable for eating during muscle gain and fat loss. It's better to be light.