Run fast before each training 10 minutes to warm up.

Do 4-6 groups of abdominal muscle training, 20-30 in each group until exhausted, and rest between groups 1-2 minutes.

Abdominal muscles are trained separately: upper abdomen, middle abdomen, lower abdomen and both sides. (You can choose 1-2 actions for each training)

Training of upper and middle abdominal muscles;

Rectus abdominis training (more than 30 in each group can increase the load);

Middle and lower abdominal muscle training (the load can be increased after the number of people in each group exceeds 30):

Abdominal muscle training on both sides (the minimum starting weight on one side is 5KG, and the load can be increased after the number of people in each group exceeds 30):

If you are energetic and time permits, you can do it once every morning and once in the afternoon; The best effect is to run at a variable speed for 30 minutes after each abdominal muscle training (pay attention to hydrating during training and drink a small amount of water several times at a time).

Conclusion: A reasonable diet, persistent completion of training and regular rest time are just around the corner!