Many people think that you must go to the gym to practice clear lines under the guidance and assistance of the coach. However, most senior fitness experts believe that even at home, you can build muscles without equipment. Here's how to train six-pack abdominal muscles without instruments. Let's have a look.

How to train six-pack abdominal muscles without equipment 1 Many abdominal movements do not need equipment, but only use their own weight and gravity as resistance. As long as you follow the following steps, you can have your dream carefully crafted abdominal muscles without losing everything.

Lose abdominal fat

1. Evaluate abdominal fat. Excess fat tends to accumulate in the abdomen. Because the abdominal muscles are under the fat, you need to lose excess fat to see the abdominal muscles. Unless you are very slim, you may need to burn some belly fat first.

Note that abdominal exercises such as sit-ups can exercise muscles and consume some calories, but they cannot reduce fat.

2. Reduce the calories you eat. In order to lose weight, you must eat more calories than you do. Here are some simple ways to help reduce calories.

Reduce the amount of food, but don't skip it altogether. If you don't eat for a long time, your body will accumulate fat.

Do not eat foods with high calorie and low nutrition.

Especially don't eat too much sugar. Excess sugar will accumulate in the abdomen in the form of fat. Look at food labels and pay attention to the sugar hidden in bread, sauces, seasonings, soda and alcoholic beverages.

Restrain the desire to eat sweets and choose healthy sweets, such as chocolate, honey and fruit.

Use an online calorie calculator, look up food labels, keep a food diary and record your calories. You can download many applications from tablets and smartphones to help calculate the calories you should consume and record how many calories you burn.

3. Eat lean protein. Protein is very important for muscle growth and is the main component of muscle.

The American government suggests that lean protein should account for a quarter of food (depending on your weight and activity).

Digesting protein consumes more calories than digesting carbohydrates.

Healthy protein sources include chicken, fish and turkey. Protein sources of vegetarians are tofu, tempe (Indonesian fermented bean cake) and wheat gluten (seitan).

4. Eat fruits and vegetables. They will make you feel full quickly, and are rich in vitamins and nutrients, helping you to maintain an active lifestyle. The American government suggests that fruits and vegetables should account for at least half of food. The remaining quarter is grain (after lean protein, vegetables and fruits). Whole grains are the best choice and should account for at least half of your grain intake.

Oranges, kiwis, kale and other foods are rich in vitamin C, which helps the body to convert fat into energy and balance the appetite caused by stress.

Garlic, lentils, broccoli and peppers also help to lose weight.

5. Drink plenty of water. Keeping your body hydrated can improve your mood, make you full of energy and keep full when you are not eating.

Medical research shows that drinking 2 glasses of water before each meal can reduce the intake of food and sugary drinks.

Doctors recommend that women drink about 2250 ml of water every day, while men drink about 3250 ml.

6. Do aerobic exercise. Doing aerobic exercise for 30 to 60 minutes every day (exercise that makes your heart beat faster) can burn a lot of calories. Combining exercise with improving diet helps to lose weight.

Choose the aerobic exercise that you really like. It's easier to stick to your favorite sports. Many aerobic exercises don't need to go to the gym, such as walking, running, hiking, cycling, dancing and swimming.

Can't spare 30 minutes to exercise? Then use a few simple methods to make your daily life more active. If you work in an office, you can take a brisk walk outside during your break. Do housework at home or in the yard for 20 to 30 minutes, or walk to your destination without driving.

Exercise abdominal muscles

1, exercise the whole abdomen. If you want to have six-pack abdominal muscles, you have to exercise the upper abdomen, lower abdomen and waist (abdominal oblique muscles). No exercise can cover the whole abdomen, you must exercise each part separately. Start with the following exercise.

2, exercise the lower abdomen. It is generally believed that this part is the most difficult to exercise and needs the most attention. Try the following abdominal exercises:

Scissor kick: Lie on your back and lift your legs up 45 to 90 degrees (depending on your flexibility). Put your hands on your sides and slowly lower your right leg, but still a few centimeters off the ground. Return to the starting position and repeat the above actions with your left leg. Continue to alternate your legs and try to repeat at least 10 times without interruption.

Leg lift: Lie on your back and lift your legs up until a few centimeters off the ground. Keep your knees straight and slowly lift your legs until they are at right angles to the ground. Slowly return to the starting position and don't let your feet touch the ground. Repeat exercise.

Waist twist: Sit cross-legged, arms straight forward, fingertips touching. Inhale. Tighten the abdominal muscles and slowly rotate the upper body 45 degrees to the right. Exhale. Go back to the middle and repeat the above process, but turn left this time. Repeat exercise.

When doing any of the above exercises, the lower back must always be close to the ground to avoid damaging the back muscles.

3. Exercise the upper abdomen. The upper abdominal muscles are just below the sternum. You must exercise them to build strong six-pack abdominal muscles. The following are exercises for the upper abdomen.

Sit-ups with both feet on the ground: supine, knees bent at 45 degrees, feet flat on the ground. Cross your arms on your chest and put your hands behind your head. While inhaling, lift your head and shoulders off the ground with your core muscles and stretch toward your knees. Make sure the back waist is still close to the ground. Then slowly lie back to the ground and exhale at the same time.

Sit-ups: Do sit-ups, but don't put your feet on the ground, but lift your legs and keep your knees bent. Keep your legs in posture, keep your lower back close to the ground, and lift your upper body toward your legs while exhaling. Then, while inhaling, slowly lie back to the ground. Repeat the above actions.

Hip lift: Lie on your back with your arms at your sides and your palms facing down. Lift your legs until the soles of your feet are up. Lift your hips with the strength of your abdominal muscles and leave the ground. Repeat the above actions.

4. Exercise the lateral abdominal muscles. Finally, it is equally important to exercise twill muscles. If you ignore them, the strength of the core muscles will be unbalanced, which will cause the six-pack abdominal muscles to look strange or deformed. Here are some exercises that can help to exercise the lateral abdominal muscles.

Side bend: Stand up straight, with your feet shoulder width apart. Put your hands on your waist and bend your upper body slowly to the right. Return to the starting position and then bend to the left. Want to do more strenuous exercise? You can put your hands on your sides, hold a heavy object (such as a pot of water) separately, and then bend over slowly.

Side roll: Lie on your back, lift your legs up, bend your knees at 45 degrees, and separate your legs to hip width. You will find it easier to do these actions when lying on a flat ground, such as a bench. Put your hands behind your head, lift your head and shoulders off the ground with the strength of your core muscles, and touch your left knee with your right elbow. Return to the starting position, repeat the above actions, and use your left elbow instead of touching your right knee. Exhale when you lift your body and inhale when you return to the starting position.

Twill twist (Russian twist): Lie flat on the ground, bend your knees and put your feet under heavy objects. Lift your upper body off the ground. Keep your arms completely straight and at right angles to your body. While exhaling, turn your body to one side. Inhale and return to the starting position. Repeat the above action, but turn to the other side. Want to do more strenuous exercise? Then hold a heavy object (such as a pot of water, a bag of flour or a big dictionary) to do the above actions.

5, do flat support. This exercise is very important to exercise abdominal muscles, because all abdominal muscles can be exercised at the same time, as well as many other muscle groups. Do push-ups, support your body with your elbows, not your hands. Keep your body straight and don't let your hips droop. Try to stick to it for a long time.

Keep your head relaxed and look at the floor.

Hold the posture at first 10 second, and then slowly extend the time.

Make sure your body is straight. Do this exercise in front of the mirror.

Record progress

1, record food and exercise. No matter what exercise you do, record it, so that you can track the progress of your goal and see if you have achieved it.

Keep a careful record of all the food you eat and all the exercise you do every day.

You can also see from the diary what aspects of diet and exercise plan need to be improved.

2. Measure waist circumference. Muscle is heavier than fat, so waist circumference is a more important indicator of progress than weight.

Measuring your waistline once a week can not only ensure that you are responsible for yourself, but also highlight your progress.

Accurate waist circumference can only be measured by wrapping an ordinary tape around the hip bone.

Don't measure your waistline through your clothes. Relax your muscles and don't eat and drink.

3. Contrast before and after shooting. Because we look in the mirror every day, it is difficult to notice the subtle overall progress without the help of photos.

Take a photo of yourself every two weeks and compare it with the previous photos. Seeing your changes can help you stay motivated.

skill

If you need to lose a lot of belly fat, focus on diet and aerobic exercise first. After losing weight, you will start to exercise your abdominal muscles, so as not to exercise your abdominal muscles under the fat layer in vain.

Do different exercises and let your body guess what the next step is, otherwise you will soon get bored and give up halfway.

warn

Don't overdo it. Your goal is to exercise until your muscles feel burning, not painful.

When doing sit-ups, support your head with your hands to avoid pulling your neck.

All abdominal exercises should be carried out on the exercise mat to avoid hurting the back. No exercise mats? Then spread a blanket or two.

When exercising the lower abdomen, make sure that the lower back is close to the ground to avoid hurting the back.

Please consult a doctor before starting a new diet and exercise plan (especially if you are already sick).

How to build six-pack abdominal muscles without equipment? 2 How do novices practice abdominal muscles quickly? I believe everyone will be incredulous when they see someone say that they have developed abdominal muscles in one month, but in fact, this effect can be achieved through reasonable exercise and diet for one month. The following Sepp fitness instructor training base will tell you how to build six-pack abdominal muscles in one month!

Part 1, make an exercise plan

1, find out your body fat rate. Generally speaking, when the body fat rate drops to 13% (male) or 17% (female), you will start to see six-pack abdominal muscles. Of course, there are always some exceptions. But for most people, if you want to develop obvious six-pack abdominal muscles, you must reduce the body fat rate. There are many ways to determine body composition, and the simplest one is to use the body composition analyzer in the gym. You can also find other ways to calculate your body composition online.

For example, suppose you are a 76 kg male with a body fat rate of 18%. Your target body fat rate is 12%, so you must lose 6%. Multiply the body fat rate you want to lose by your original weight, and you can work out the weight you need to lose. In this example, 0.06% times 76 kg equals 4.56 kg, which is the weight you want to lose.

2. Exercise abdominal muscles. Exercise abdominal muscles five days a week. Each exercise should be divided into 3 or 4 groups, and each group should repeat as much as possible. If each group repeats more than 30 times, you can increase the weight (such as using fitness balls) to make them more challenging, and the number of repetitions in each group will decrease. You should: lie on the fitness stool and straighten your legs. This exercise exercises the lower abdominal muscles.

Lie on the ground, lift your feet (or put them on a fitness ball or bench), and then do sit-ups. This exercise exercises the upper abdominal muscles.

Lie flat on the ground, bend your knees, fold one foot on the other, keep your upper body still and exercise your twill muscles.

3. Conduct high-intensity interval training. High intensity interval training includes all aerobic exercises. Most people think that as long as you do more sit-ups, you can develop six-pack abdominal muscles. But in fact, you need to lose a lot of body fat to get your dream six-pack ABS. Therefore, you need high-intensity interval training. Running, cycling and swimming are all good ways to sweat. Example of high-intensity interval training are as follow:

Run at full speed 100m, then walk 100m, and repeat 10 times. This means that you must run 100 meters at full speed and then walk back to the starting point quickly. Repeat this process 10 times, and the whole exercise lasts for about 30 minutes to keep the heart beating faster for 30 minutes. You can do interval training five times a week, and then cooperate with exercises aimed at abdominal muscles.

4. Make and follow the exercise plan. You should try to do aerobic exercise in the morning and exercise your abdominal muscles in the afternoon or evening. Once you find the exercise plan that suits you best, plus a suitable diet plan, stick to it for one month.

The second part. Change your diet

1, make a "clean eating plan". A clean diet means eating fresh and natural food. A clean diet consists of all natural and unprocessed foods, which provide balanced main nutrients and avoid eating processed foods. There are many kinds of processed foods, and what you need to avoid is deep-processed foods. For example, potato chips, fast food hamburgers and prefabricated frozen fast food all belong to the category of deep processing.

2. A balanced diet. In order to promote the growth of six-pack abdominal muscles, you need to follow a balanced diet, including lean protein, fruits, vegetables, skim dairy products and healthy carbohydrates. Protein, fruits and vegetables are the main ingredients, and a small amount of carbohydrates are added to supplement protein. However, after breakfast and aerobic exercise, you should eat more carbohydrates.

3. Eat six small meals a day. You really don't need to diet to lose weight. You can eat six small meals a day. The calories per meal should be less than 400. As mentioned above, the diet must be balanced, and protein, fruits, vegetables and whole grains (carbohydrates) should be taken in as much as possible. If you don't want to cook every meal yourself, you can use protein milkshake as a snack. The menu for exercising six-pack abdominal muscles should be as follows:

Breakfast: an egg and skim cheese fried spinach (if you prefer Chinese breakfast, you can prepare scrambled eggs with tomatoes, apples or oats), with two slices of baked whole wheat bread.

Dim sum 1: two spoonfuls of low-fat frozen yogurt (no ingredients).

Lunch: Shrimp and tomato pasta (spaghetti, mushrooms, olives, shrimp, spices, vegetables).

Dim sum 2: A cup (about 250 ml) of tomato soup.

Dinner: stewed chicken with vegetables.

Snack 3: protein milkshake.

4. Drink plenty of water. During high-intensity exercise, the body must keep enough water. In addition, drinking water also helps to prevent bloating. When dehydrated, the body will retain water, leading to bloating. Drink plenty of fresh cold water all day to keep your body hydrated and healthy and avoid bloating.

If you want to develop abdominal muscles, it is not only reasonable exercise and diet, but also motivation. If you make a plan, you should stick to it every day so that you can have abdominal muscles.