1, primary training plan

1- 1, from Hengqiao

Posture: supine, legs straight, supported by one elbow, keeping an included angle of 90 degrees, so that the elbow support point is in the same plane with the body.

Action essentials: Use the elbows and ankles on the same side as the support points, raise the thighs as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position.

1-2, supine rotation alternately.

Starting posture: supine, knees bent, feet flat, lower back close to the floor, hands on ears.

Action essentials: Turn around when sitting up, with elbows close to one knee, and contract for 5 seconds. Then slowly return to the starting position, and then do the opposite action, alternating left and right.

1-3, bend your knees and sit-ups

Starting posture: bend your knees, put your feet flat, press your back against the floor, and put your hands on your ears.

Action essentials: abdomen, upper back, hold for 5 seconds.

2. Intermediate training plan

You have tasted the benefits of regular abdominal exercise, and you can buy some related fitness equipment to help you move towards a more perfect state.

2- 1, fitness ball abdomen

Starting posture: Start with push-ups, legs together, and tibia on the fitness ball.

Action essentials: Keep the head, back, buttocks and feet in a straight line, slowly tuck in the abdomen, bend your knees, and keep your knees close to your chest for 5 seconds. Then stretch your feet backwards and try to straighten your back during the process.

2-2. Weight of Fitness Ball Sit-ups

Starting posture: Sit with your feet flat on the fitness ball, slowly slide the fitness ball forward and lean back until your hips are suspended. Lower the upper back as much as possible to stretch the abdominal muscles to the maximum extent.

Action essentials: abdomen, lift the upper back, shoulder as close as possible to the thigh, contract at the apex, and then slowly return to the starting position. If your abdominal muscles are strong, you can also lift a barbell to increase the intensity of your movements.

2-3, static supine support

Starting posture: elbow, hip and toe support, palm down.

Action essentials: Tighten your body, keep your head, back, hips and feet in a straight line, keep your abdomen tense for 70~ 120 seconds, and then slowly relax.

3. Advanced training plan

Have your friends begun to envy your beautiful abdominal muscles? The following more difficult moves can give you more help.

3- 1, supine leg lift

Starting posture: lie on your back on the fitness ball, bend your knees and put your legs together.

Action essentials: slowly lift your knees, turn around at the same time, squeeze your abdominal muscles and do contractions. Then return to the starting position and alternate left and right.

3-2, inverted v

Starting posture: Start with push-ups, put your legs together, put your calf and tibia on the fitness ball, and keep your back and legs straight.

Action essentials: contract the abdominal muscles, move your feet as far as possible to the chest, keep your back and legs straight, and your body is inverted V-shaped. Stay at the highest point for a few seconds, contract, and then slowly return to the starting position.

3-3, weight-bearing sit-ups

Starting posture: Sit on the fitness ball with your feet flat. The fitness ball slowly slides forward and leans back until your hips are suspended. Hold a barbell in both hands and stretch back as far as possible, lower your upper back as much as possible and stretch your abdominal muscles to the maximum.

Action essentials: Abdomen in and then lift the upper back, put the barbell piece above the head, contract at the highest point, and slowly return to the starting position. You can also practice empty-handed first and gradually increase.

3-4. Stretch on your knees

Starting posture: Legs together, kneeling in front of the fitness ball, hands straight, fingertips facing each other.

Action essentials: slowly push the fitness ball to the farthest place, so that the body can be fully stretched, but pay attention to tightening the back, buttocks and thighs, so that the knees are in a straight line. Be careful not to bend over to butt joint, so as not to borrow it to affect the effect.

Second, matters needing attention when exercising abdominal muscles

1, dietary guidelines

Diet is the key to abdominal muscle training's success in 9 weeks. No matter how many sit-ups or leg lifts you can do, you can't change your figure if you keep pouring "garbage" into your body. The basic dietary principle is to eat less and eat more meals during training and avoid frying greasy food and alcohol; Eat more vegetables, fruits and foods rich in fiber to achieve the acid-base balance of body nutrition supply.

2. Exercise time

Are you used to doing exercise after supper? Then, try to change the exercise time to morning or evening. Simple time changes will make the feeling and mood of exercise very different. Change is interesting; If you have fun, you can persist.

3, warm-up exercise

Although abdominal muscle training is a lightweight sport, proper warm-up exercise is still very important, which can effectively prevent muscle strain. Generally, run for a few minutes or stretch your limbs before doing abdominal exercises.

4. Equipment weight

The greater the weight of the instrument used by abdominal muscle training, the greater the possibility of irregular movements, which will also make the waist thicker. The idea that gaining weight can burn more fat is wrong. Therefore, it is suggested to use tension and control instead of weight bearing, and to tighten and stimulate abdominal muscles with ideas instead of external weight.

5. Power control

When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.

6. Aerobic training

Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.

7. Persistence is the key.

You must keep exercising your abdominal muscles. You will never succeed if you fish for three days and dry the net for two days. Don't use too much at a time, the key is to stick to it.

8, muscle strength control

When doing sit-ups to practice abdominal muscles, I am most afraid of counting, because it is unnecessary. When we do sit-ups, we should keep the abdominal muscles tense, don't relax, and don't ask for too fast speed; Each group moves until the muscles feel burning. This is the correct way to do sit-ups.

Only by effectively combining a reasonable diet, strength control and exercise time can we have our dream abdominal muscles.