How to train abdominal muscles

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

1.2, anti-roll

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

1.3, traditional belly rolling

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position. How long can abdominal muscles be developed?

If you want to have abdominal muscles, first of all, you have to lose fat. It's not that you don't have fat, but that you can see some fishman lines on your stomach, that is, traces of abdominal muscles. The growth cycle of muscles is 3 months, so you should train for at least 3 months. If there is not much abdominal fat, it will generally be better in about three months.

In addition, how long abdominal muscles need to be practiced depends on personal circumstances. If you can persist, it will be effective in almost a month, and it will be better to practice for a few more months. If you can't persist, you will always do it intermittently, so there will be no exercise effect.