1, group 1: sit-ups: cross your feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. This group is an ideal exercise if you want to strengthen the upper abdominal muscles. In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.

2, the second group: sit-ups: lying flat on the ground, hands crossed on the chest, legs slightly arched, such as general sit-ups, get up and lie down, repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice. It is very effective for men to lose weight in the abdomen.

3. Group III: Bend your knees and lift your legs: lie flat on the ground, keep your hands close to the floor, bend your knees (the fatter your knees will bend), then put them down and repeat them several times, which will help to exercise the lower abdominal muscles.

4. Group 4: Kneel and lift your legs: sit on the floor, with your hips as the fulcrum, support the ground with your arms, bend your knees and lift your legs, and then put them down. Obese men can effectively contract the lower abdomen in this way.

5. Group 5: Side abdominal muscle training: Put one hand behind the ear and the other hand close to the ground, and do sit-ups in the left and right directions respectively, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.

6. Group 6: Side-bending legs: Use an armchair without a handle, and your legs will naturally fall to the ground, with your hands crossed on your chest and your legs bent. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.

7. Group 7: Bend your knees and lie on your side to lift your legs: lie on your side, bend your elbows to support your head, then bend your knees on one leg and lift it, put it down, repeat it several times, and then do the other side. This group of exercises can not only exercise the lateral abdominal muscles, but also strengthen the hip muscles, which is very suitable for men who want to keep fit. It is a good way for men to lose weight in the abdomen.

8. Group 8: Hanging leg lifting exercise: Use the horizontal bar or parallel bars in the park, pull the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.