First of all, correct one point, the abs are not fixed eight, but varies from person to person, there are 5, 6, 7, 8, and even 10, this is a genetic predisposition to decide, from the moment of birth, your abs have been stereotyped, like the lines of our palms, is not it already fixed at birth? Abs are also a reason, although we see most people are a piece of abs 😂😂, in fact, anyone has abs, only by the fat to the deep buried just 😂😂 because abs are normal human must have!

As for how to have abs, there are two most basic conditions that need to be met, one is low body fat, and guys can vaguely see abs at about 15% body fat!

The second condition is to enhance the stimulation of the latitude of the abdominal muscles

. As the saying goes, fat pectorals and skinny abs are hooligans, which means it's not worth mentioning the

The above two points to achieve, revealing charming abs is no longer a dream, most people's abs are asymmetrical, but can have abs has surpassed more than eighty percent of the people!

Here is a set of abs training method to give you, as long as you insist, bare hands can train the abs!

The above unarmed movements are simple and easy to use, do not require additional equipment to assist, the best movements for home muscle building! Start working out, and cheer for a more perfect you! I'm RuiYin Fitness, unarmed fitness hobby, welcome to follow!

Hi, I'm happy to answer your question, I'm YAN Jianchao, a Saipu Fitness Instructor.

Abs are the most aesthetically pleasing muscle group on a man's body, and these 8-pack abs of a man are also highly attractive to women. However, men in life don't pay attention to their abs, and they don't even know the way to exercise them. Today to teach you some simple methods, 30 days can be practiced into 8-pack abs oh!

Hanging leg raises: 2 sets of ✖10 to 15 reps, 30 to 60 seconds between sets

Curl: 2 sets of ✖20-30 reps, 30-60 seconds break between sets

Supine leg raises: 2 sets ✖15 to 20 reps, 30 to 60 seconds between sets

Russian twists: 2 sets ✖20-30 reps, 30-60 sec break between sets

Two-Headed Rise: 2 sets of ✖10-20 repetitions, 30-60 seconds break between sets

Plank support: 2 sets ✖ support to exhaustion, 30-60 seconds between sets

The above movements are practiced 2 to 3 times a week, completing all of them each time.

catering

1, the main thing is to adhere to the habit of eating fewer and more frequent meals, so as to avoid excessive intake of calories.

2, protein and carbohydrates as well as vegetables in the morning and at lunch, with the best source of carbohydrates being coarse grains

3, each additional meal can be consumed fresh vegetables and fruits, intake of egg whites is also possible.

4, Don't ingest anything at night before going to bed, eat mainly fresh vegetables, fruits and chicken breasts for dinner, don't eat staple food.

Aerobic: If you have a high body fat percentage, then it is recommended to perform aerobic exercises for 30 to 60 minutes three to six times a week.

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I am such an ordinary person, the investment in fitness a common yoga mat 68 dollars an abs wheel plus kneeling mat set of 55 (Decathlon's) so began their own fitness road, at first from the easiest difficulty to start, each week I wasSix days of practice.，One day off，30-45 minutes of exercise per day, the intensity wasn't too high, and I scheduled my rest days to coincide with my girlfriend's break and a chance to go out shopping for groceries. Each workout starts with a yoga mat in your bedroom, a change of shorts and a speedo. Before the workout, you have to do a simple warm-up and stretching, to stretch out your muscles so that you won't hurt yourself. After the warm-up is over it's time for the real workout. Every day training parts are different, I generally exercise movements are flat support, upward inclined flat support, single-leg flat support, push-ups, diamond push-ups (initial intensity), cross support (initial arm will be shaking), release hand push-ups, side waist push-ups, wide distance push-ups, spider push-ups push-ups alternating shoulder touch, deep squats, curls, gluteal bridges, kneeling push-ups (outbreaks), static squats against the wall (personally I feel quite strong), and the first time, the first time, the first time, the first time, the first time, the first time, the first time, the first time, the first time, the first time, the first time, the first time, the first time, the first time. Personally, I feel it's pretty intense), overhead chair half squats.

To practice eight-pack abs you have to practice exercises Supine knee touching, supine inverted stirrups, flat curls, left and right side assisted curls, left and right side knee lifting and tightening, flat support, supine leg stretching, supine alternate upper half leg lifting, support tightening and jumping, single-legged two-head rise, aerial bicycles, 90-degree curls, alternate foot grinding, bent leg two-head rise, prone knee lifting, V-support turn, supine windmill. Basically, you can help you to practice abs, the price is to insist, the back of the action specifically proposed to practice abs do not ask to do fast, ask for slow, to feel the ripped feeling brought by the abdominal muscles (really hard) is not easy to adhere to, at first feel the intensity is not great, and then continue to practice almost tired and difficult to adhere to. After each practiceMust must must mustcarry outstretchingOtherwise the turn of the day you will be how to stay uncomfortable, it is very difficult. Abdominal stretching is lying on the yoga mat lower body relaxation upper body with the hands to support the whole body backward and then deep breathing, feel their abdomen is very acid, but very cool on it, do not have to overpower to stretch. After stretching the abdomen in the back to stretch a little, kneeling on the yoga mat hips do in the feet and then the back and hands (on the yoga mat) forward, do deep breathing, feel the back stretching feeling can be.

I hope what I've typed helps. Thanks. Take care to drink plenty of water.

I'm nicebodyR, I've been focusing on fitness for five years and I'm happy to answer your questions!

Let me start by saying that it's not what you're asking.

What I'm trying to say is that abs aren't something he has and you don't, everyone has them, it's just a matter of showing them or not.

② how many blocks of abdominal muscles is not that you practiced, but the innate physical reasons, some people six, some eight, and even more ten blocks of abdominal muscles

So I'll change the question to how to get abs fast for now?

And there's a distinction again, you're going to beShow me your abs.neverthelessHave well-defined and thick abs

First, if you want to show off the abs you already have, then it's simple.

Do more than 40 minutes of aerobic every day, control your diet, when your body fat rate down to a certain degree after the abs naturally appear, this I believe you have such friends around, lean out of the abs!

Second, if what you want is well-defined, thick abs, then it's going to take a lot of hard work

① If you say that the body type is more robust, it is good to say, every day to do 2 ~ 3 groups (each group should have at least six kinds of movements, only do crunches is difficult to train the abdominal muscles) abdominal exercise, exercise and then about 30min cardio, can adhere to the 20 days or so, the abdominal muscles will be the beginning of the shape!

② If you are very thin, then the first task for you is to eat more, more rest, less aerobic, "fat up", plus strength exercise, so that the thickness of the abdominal muscles increased little by little, adhere to it, you will have the full abdominal muscles you want. This I dare not give you say time, because fat loss as long as you work hard is still relatively good to reduce, but you want to gain weight, this body mass problem is very critical. But nicebodyR can tell you that nothing is easy, stick with it, what you want may be late, but it will come eventually!

Okay, that's it for this answer.

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This is nicebodyR, a self-publishing media that focuses on sharing dry goods

I've been in the military and I've practiced in the gym I'm here to share my experience with you!

The first thing to be sure is that "everyone has abs, they're just blocked by a thick layer of fat on the outside" Don't ever think that abs come from working out, I prefer to think of them as "skinny" (not unhealthily skinny, of course).

To have abs, I personally think: practice is one aspect of eating and resting is even more important! The real fitness people must know that "three parts training, seven parts eating, ten parts rely on sleep". Do not take a hard training only know sweat but forget to supplement nutrition and rest!

If you want to build an eight-pack, first you need to know how many calories you consume in a day, change your diet, reduce salt, reduce oil, cook more, quit drinking alcohol (alcohol can greatly affect your workout), and use sweet potatoes, cereal, and other satiating foods as your staples! Chicken breasts, as I said, and high fiber foods as a supplement. Eat small, frequent meals and drink plenty of water.

The next step is aerobic exercise. There are many ways to do aerobic exercise, such as running, jumping rope, rope fighting ...... To more than half an hour for the standard (novice of course gradually) If you have to go to the gym, we recommend that you go to practice more legs do not just think of a perfect abdominal muscles The human muscle is a big whole The Lower Lower Lower is a perfect place, so far from enough!

The last and most important drop is rest!!!! Try to go to bed before 11:30, don't stay up late. The body recovers in sleep, and a good night's rest can give you twice the results with half the effort!

(The photo is my photo in the army. In fact, the abs are not very obvious, there is still a circle of fat on the stomach, especially on the sides of the waist is particularly difficult to reduce, strict dietary habits control is the key. Unfortunately, I can't do that in the army!)

I hope everyone has a perfect dropping body. Everyone has abs 😄.

The best way to practice abs is actually a word "practice", if you do not continue to practice, and then the best method is futile, to develop abs, need to pay a certain amount of time and energy.

supine curls

This move can be a good exercise for the upper abdomen. First lie on your back on the mat, bend your legs at the knees and hang ninety degrees, then hold your hands behind your ears. When you exhale, roll your belly upward, and when you inhale, return to the original position and repeat the exercise.

supine rolls

This action is mainly to practice our abdominal obliques, which is usually common on both sides of the flabby. First lie on your back on the mat, legs bent at the knees hanging, upper body half lying, both arms slightly straight on the chest. When exercising, the rhythm is slowed down, the effect is better.

chin-up (physical exercise)

It's a difficult exercise, and many people can't complete pull-ups because they have too much body fat and too much weight, so that their arms and back aren't strong enough to support them. As long as you stick to pull-ups for a long period of time, the workout effect on your abs is immeasurable!

I am interesting, loving, deep, your trustworthy warm man Shangguan Long, for you to share the knowledge of exercise and slimming, welcome to interact with each other!

Do sit-ups. Around 50 to 70 a day. Great for practicing upper abdominal four-pack abs.

Ways to practice lower abdominal muscles. Lying flat on the bed, legs straight and slowly pull up, and then put back, and then pull up, repeated at least 40 times a day, for the removal of flab is not a way.

One more popular method is the plank support. This method is great for building abs. Gradually, hold it for 1 to 2 minutes at first and then slowly increase it. Practice this for a month and you will see a big increase.

The last one is the Bent Knee Regroup, the steps are to straighten your knees in a seated position, tilt your upper body back to keep your body balanced, and then bend your knees and tuck in your stomach to bend your abs as much as you can. Try not to touch your feet to the ground during the exercise.

To practice fast that's as long as your body can handle, lengthen the time, increase the reps and intensity, and stick to it, and you'll be able to do it.

The essentials of sit-ups:

The body is lying on its back on a floor mat with the knees flexed to about 90 degrees and the feet flat on the floor. It is important not to immobilize the feet on the floor (e.g., by having a partner hold the ankles in place with their hands), otherwise the thigh and hip flexors will join in the work, thus reducing the workload on the abdominal muscles. In addition, sit-ups with straight legs put a heavier load on the back, which can cause damage to the back. The position of your hands depends on the strength of your abdominal muscles, because the closer your hands are to your head, the harder it will be to sit up. Beginners can place their hands against the sides of their body, and when they get used to it or their fitness improves, they can cross their hands in front of their chest.

Finally, you can also try crossing your hands behind your head, but each hand should be placed on the opposite shoulder of your body. Never cross your fingers behind your head, as this will strain your neck muscles and reduce the workload on your abdominal muscles.

This should be done at a slower pace, like a slow-motion replay. When the abdominal muscles pull the body upwards, you should exhale, which ensures that all the muscles in the deeper layers of the abdomen are involved at the same time.

After raising your body 10 to 20 centimeters off the ground, tighten your abdominal muscles and pause, then slowly lower your body back to the original position. When your back hits the ground, you can start the next cycle. During a sit-up, the abdominal muscles are really only involved in the initial phase, after which the hip flexors perform the task.

Target muscle group: external abdominal obliques

Action Points:

1. The body lies on its side on the mat, the top leg is bent, the angle between the thigh and calf is about 60 degrees, the foot is on the ground, the knee is perpendicular to the ground, the bottom leg is flat on the ground, the knee is similarly bent, the

The angle between the thigh and calf is also about 60 degrees, the foot is placed on the top of the other foot, the leg that is stepping on the ground is fixed in one position, the upper body is tilted, the shoulder of the same side of the foot that is stepping on the ground is off the ground, and the other side is close to the ground, the upper arm is placed on the other shoulder, and the lower arm is straightened out and placed naturally on the mat.

2. First, take a deep breath, and then forcefully tighten the ground distal side of the abdominal obliques, at the same time, exhale, and then inhale at the same time, the abdominal obliques slowly relax, the body back to the original position, and then repeat the exercise can be.

Caveats:

1. The most important thing when practicing the external oblique muscles is the balance between the two sides, for example, if you do the left side first, you should do the right side first in the next set. This is because the first set will be more energetic and slightly easier to perform. Therefore, in order to equalize the muscle growth of both sides of the abdominal obliques, the right and left sides of the abdominal obliques should be adjusted in the order of each set of exercises.

2. 4 sets of 4 exercises each time, when both sides are practiced as a set, no intermission in the middle. After both sides have been practiced, take a 1-2 minute break before starting the next set of exercises. Do 4 sets of 30-50 reps on each side. To give your muscles time to recover, practice every other day.

3. Note that the movement must be standardized, otherwise the rectus abdominis muscle will lend a hand, affecting the exercise effect of the external abdominal oblique muscle.

It is a vertical hip lift and leg raise performed on equipment, more similar to the hanging hip lift and leg raise. Generally the main support on the Roman chair, double bar to do.

Target muscle: Rectus Abdominis as a whole (in addition to Rectus Abdominis, it also involves the glutes and back muscles)

Action Points:

Comparison with the hanging hip lift leg lift similar, just to support in the equipment to stabilize the body. Specifics will not be described in detail.

Weight training can be done by clamping dumbbells.

1.On the Roman chair.: (the right picture shows the foot clamping dumbbell load)

2.bold line: (the right picture shows the foot clamping dumbbell load)

Caveats:

1. This movement is actually difficult to fully exercise to the lower abdomen

2. Do not rely on inertia to complete the action quickly, but the abdomen, hips to slow rhythm of the controlled completion of the action, the best results.

Comparison with hanging leg lifts is similar, but there is a fundamental difference, there is a clear difference. The former range of motion to exercise the entire rectus abdominis muscle, while the latter focuses on the exercise of the lower abdomen, that is, the lower rectus abdominis muscle.

Target muscle: Rectus Abdominis as a whole (in addition to Rectus Abdominis, it also involves the glutes and back muscles)

Action Points:

1. Bend the knee generally, or straighten the leg.

2. Inhale, curl and contract your hips, lift your legs until your hips are fully curled and contracted and your straight legs are straight enough for your toes to touch the barbell.

3. Exhale and slowly recover to put your feet down.

Bent knee (right is weighted bent knee)

Straight leg (right is weighted)

Caveats:

1. This movement is actually difficult to isolate to the lower abdomen.

2. Do not rely on inertia to complete the action quickly, but the abdomen, hips to slow rhythm of the controlled completion of the action, the best results.

Seems to be very similar but there is still a fundamental difference, in fact, from the English name will not be confused. The leg lift requires the leg to be taut, and can isolate the exercise of the lower abdomen; while the hip lift movement is larger, generally bent knee, can exercise is the entire rectus abdominis muscle (i.e., upper and lower abdominal), but also can involve the buttocks, back muscle groups.

The supine hip lift is the easiest of them all and is a great option for those with weak upper body strength.

Target muscle: Rectus Abdominis as a whole (in addition to Rectus Abdominis, it also involves the glutes and back muscles)

Action Points:

1. Lie flat on a mat, or bench (but with both hands able to grasp the bench to keep it stable).

2. Keeping the legs together and slightly bent, lift the legs until the entire abdomen is contracted, at which point the lower back is off the ground and the thighs are close to the head, rather than in a vertical position, which is the difference from the supine leg raise.

3. Pause, recover, repeat.

Caveats:

1. pay attention to the difference with supine leg lifting, supine hip lifting leg lifting movement amplitude is much larger, leg lifting when the lower back off the board has been achieved so that the whole upper and lower abdomen fully contracted.

2. Do not rely on inertia to complete the action quickly, but the abdomen, hips to slow rhythm of the controlled completion of the action, the best results.

3. supine buttocks lift is actually horizontal buttocks lift, so the corresponding similar action incline board buttocks lift refers to the buttocks lift on the incline board, slightly more difficult; can even increase the weight by clamping dumbbells (right below).

This method is also used to train the side of the abdominal muscles of the more effective way, this method has a certain constraint, must use the barbell to complete, in the gym in general there should be corresponding equipment to do similar body rotational action to train the side of the abdominal muscles, if there is no other equipment, then simply use the barbell can be completed. Here to teach you how to use a barbell to exercise side abdominal muscles?

Target muscle group: external abdominal obliques

Action Points:

1. Standing, place the barbell on your shoulders and hold the barbell with both hands for balance. Rotate your body from side to side through the side waist ground to about 45 degrees, braking is required at the very end of the movement.

2. Breathe naturally, don't hold your breath.

Caveats:

1. Because of the lack of intensity, do enough reps for 50-100 reps and 3-4 sets per set to get some results.

2. Rotate in a controlled manner, taking care not to twist the waist and abdomen.

3. Many machines in the gym have a similar effect

The same need for coordination of the body has certain requirements, at first, friends may not be able to adapt, can not fully in accordance with the standard action to do, it is okay to try a few more times on the skilled, when you are skilled you will find that this action on the stimulation of the abdominal muscles is very large, the effect that is naturally steel! The following is the beginning of the introduction of the standard action:

Straight-legged supine two-ups are shaped like a V, hence the name V-up, and similar to supine bent-knee two-ups, they are also double curls that work the entire rectus abdominis muscle.

Target muscle: Rectus Abdominis as a whole (in addition to Rectus Abdominis, it also involves the glutes and back muscles)

Action Points:

1. Lie on your back with your head slightly elevated, legs horizontally straight but not touching the ground, arms straight above your head, and body in a horizontal "I" shape. Lift your arms and extend them forward, with your shoulders off the ground, while lifting your legs upward and touching your calves with both hands.

2. Pause for a moment at the highest point, then return downward to the starting position. Sit up on the exhale and return on the inhale.

Caveats:

1. No bending of the knee, straight leg.

2. Do not rely on inertia to complete the action quickly, but the abdomen to slow rhythm of the controlled completion of the action, the best results.

3. You can also do it by clamping dumbbell weights on your feet to increase the difficulty.

Then look at its name to know the meaning of this action is derived from the abdominal rolls. In general, it is a straight abdominal roll around the abdominal muscles to get the effect of exercising the rectus abdominis muscle; however, the twisted abdominal roll is to utilize the cross oblique line to carry out the abdominal roll, which can achieve the effect of exercising the abdominal obliques muscle. And it is also a widely used exercise for the external oblique muscles. Below is a description of the move with diagrams:

Target muscle group: external abdominal obliques

Action Points:

1. and abdominal curls completely similar to the preparatory movements, specific no longer detailed.

2. Just during the action, the direction of curling is changed to cross diagonal curling, the left side of the upper body through curling to the right leg direction curling close to the right side of the upper body through curling to the left leg direction curling close to the right side of the upper body through curling.

Caveats:

1. One of the most important things to remember when practicing the external abdominal obliques is the balance between the two sides, which can be done alternately or unilaterally for a certain number of repetitions before rotating to the other side.

2. Note that the movement must be standardized, otherwise the rectus abdominis muscle will lend a hand, affecting the exercise effect of the external abdominal oblique muscle.

3. Similar twisting sit-ups (pictured below) are not recommended.

The main target group is fitness friends who have some basic abdominal training, this one move can further improve your strength and endurance to the abdominal muscles, and is the best comprehensive workout for overall abdominal training.

Here's what you're waiting for, find out how to do it:

Target muscle groups: rectus abdominis, external abdominal obliques, and also works the deep transverse abdominis.

Action Points:

1. body lying flat on the mat, legs straight, arms bent at the elbow, hands half-lying fists were put to the ear side, and then deep inhalation, making the abdomen rolled up to the highest point, and then one side of the elbow joint to try to touch the other side of the body to touch the knee of the bent leg, and at the same time both legs in the other side of the leg off the ground, straighten, and then the abdomen is always in the state of tightness, swing the body, so that the other side of the elbow joint to touch the other knee, and then repeat the exercise. At this point, the side that began to bend the leg to return to the straight state, but to keep off the ground, in the process of turning the body to inhale, the elbow joint touches the knee of the moment to breathe, and then repeat the exercise.

2. Exercise frequency: at least 20 times each time to do, left and right body turn once for a movement, after a certain level gradually increase the number of times, to 40-60 times per group, the best results. Do 3-4 groups for each exercise.

Caveats:

1. The first thing to pay attention to is the problem of breathing. In the beginning, due to the poor strength of the abdominal muscles, the movement is slow, the breathing rate is easier to grasp. With the strengthening of the abdominal muscles, the frequency of movement is accelerated, and the breathing should be accelerated accordingly. Always keep your breathing consistent with your movements.

2. The second thing to note is that the elbow joints should strive to touch the knee, only then will ensure that the movement amplitude, so that all the abdominal muscles are mobilized, to achieve the purpose of the overall exercise of the abdominal muscles.

3. Finally, I remind you that the supine curls and turns as the last exercise movement of the abdominal muscles. After practicing the rectus abdominis and abdominal and internal and external obliques respectively. Then do supine curls to body movement will let all the abdominal muscle groups at the same time mobilized, can be very good to improve the coordination of the abdominal muscles and overall.

The supine bent knee double header is the equivalent of a double curl, which is a great exercise because it works your upper and lower abs at the same time when you exercise it properly.

You can do this on the floor or on a bench, and since this move requires a bit of balancing skills, it's best to do it on the floor at first.

Target muscle: Rectus Abdominis as a whole (in addition to Rectus Abdominis, it also involves the glutes and back muscles)

Action Points:

1. Lie face up on a mat with your feet on the floor and legs curled up to 45 degrees. Cross your arms over your chest or gently place them on either side of your head.

2. Contract the abdomen, legs and head at the same time to the abdomen, hard contraction, tighten. Stay for about 1 second when your legs and head are closest together, then slowly return to the initial position, stopping when your shoulders and feet hit the ground, being careful not to land on your head. Exhale as you lift your body up and inhale as you return to the initial position. Keep your eyes on the ceiling as you do this to avoid driving your body with your neck.

Caveats:

Instead of relying on inertia to complete the movement quickly, it is most effective to deliberately complete the movement in a slow, controlled rhythm through the abdomen.

Weighted lateral flexion is also a good way to train the guillotine abdominal muscles and is characterized by simplicity and ease of use, requiring the use of tools such as barbells and dumbbells. At the same time it is dumbbells do then generally known as upright side pull-ups, but dumbbells can also achieve the training effect, if today's action can be combined with the action we introduced in the last section of the practice will be very obvious, so what are you waiting for to start today's action introduction.

Target muscle group: external abdominal obliques

Action Points:

1. Stand with a one-handed dumbbell deadlift (or a barbell over the shoulder). Slowly tilt your body sideways to about 35 degrees, then slowly return.

2. Inhale before the movement, exhale when lifting, and adjust your breathing at the end of the movement.

Caveats:

1. because of the lack of intensity, about 20 reps per set, or as many as you can do to get some results.

2. Controlled lateral flexion, appropriate weight bearing, taking care not to twist the lower back and abdomen.

3. Many machines in the gym have a similar effect

At your current body fat percentage, it is indeed very difficult to get abs because the fat is so thick around the waist and abdomen.

When you lose fat successfully, that's when you can basically see how many abs you have. You don't have 8 abs just because you want 8, it could be 6 or 4.

Based on your current personal body type, I recommend you train as follows.

1. Perform fat loss training

①Your current body type

As you can see in your chart, your body fat percentage is definitely over 15%. Even if you don't go to calculate your body fat percentage, you can notice that you have higher fat with the naked eye.

Thankfully: you only have excess fat in your waist and abdomen right now, and not much in the way of chest and arm fat, which is actually subcutaneous fat.

The main reason is also: usually sedentary, either lack of aerobic training, coupled with dietary inattention, ultimately leading to fat hoarding in the abdomen and waist.

②Primary fat loss training

Now that you have excess fat around your waist and abdomen, it is very difficult to work out your abs moves, many of which you will not be able to complete. Even if you complete them, you still won't get rid of your belly fat. So your first priority is to train for fat loss first.

The normal training for fat loss is to go for some cardio exercises such as: jogging and jumping rope. Both of these are less intense training and easier to stick to.

You can burn 300 calories in 30 minutes per workout, and you can do the workout 4 times a week.

2. Perform abdominal muscle training

Once your waist and abdominal fat has been gradually eliminated, you will need to perform an abs workout.

For the abs workout moves, do 4 moves at first, 6 moves later on, and 8 moves for the more advanced ones.

Here are recommendations for each of the 3 different levels of training:

①Newcomer Period - 4 Moves

Supine curls: 4 sets * 12 reps

Deadlift: 4 sets * 10 reps

Seated Turns: 4 sets * 20 reps

Plank support: 4 sets * 30 seconds

② Advancement Period - 6 Moves

Supine curls: 4 sets * 15 reps

Deadlift: 4 sets * 12 reps

V-Rise: 4 sets * 10 reps

Seated Turns: 4 sets * 30 reps

Lateral curls: 4 sets of left and right * 12 reps

V-support: 4 sets * 30 seconds

③Mastery period: 8 movements

Weighted curls: 4 sets * 10 reps

Scissor Legs: 4 sets * 14 reps

Seated leg tuck: 4 sets * 12 reps

Rope curls: 5 sets * 8 reps

Hanging Lateral Curls: 4 sets * 12 reps

Seated Weighted Turns: 4 sets * 16 reps

Seated Barbell Twist: 4 sets * 20 reps

Plank support: 5 sets * 40 seconds

3. Always control your diet

In addition to fat loss and abs training, the most important thing to do is to control your diet, which means eating less, with the goal of reducing your calorie intake.

Reduce your intake of high-fat, high-carb foods.

For example: red meat, chicken fried steak and other heavy foods, they are in the high fat category.

For example: rice, sugary drinks and desserts, which are all high in carbon.

These need to be controlled to avoid overeating, things like fried foods can be avoided altogether, and rice needs to be cut in half.

Choose foods that are low in fat, low in carbohydrates, high in protein, and high in vitamins.

For example: chicken breast and steamed fish are low-fat, high-protein foods.

For example: boiled potatoes and boiled yams are low-carb foods because they are boiled in water and the starch is reduced.

And among the vegetables and fruits, there are tons of vitamins, such as: cucumbers, carrots, tomatoes, cabbage, bananas, apples and so on, which need to be eaten more often.

Write at the end:

Not everyone has 8-pack abs, it could be 6 or 4, it's natural and can't be changed.

To get abs, you need to do three things: lose fat, work your abs, and control your diet.

Stick to jogging or jumping rope 4 times a week for 30 minutes each time, and stick to it to see significant fat loss.

For newcomers to abs, start with 4 moves, later do 6 moves, and at the highest level do 8 moves. This gradual and progressive training works better for the abs.

The most important thing is to control your diet and just do low fat, low carb, more protein and more vitamins.

As long as you train carefully and control your dietary intake, you can build abs sooner or later, the rest is a matter of time.

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