Teach you how to easily have the most "manly" abdominal muscles

　　1. Warm-up training (weeks 1-3)

       1. Touch the knee and roll the body

　　Training parts: warm-up movements to burn belly fat

　　Stand up straight, choose the heaviest dumbbell you can lift, hold it tightly with both hands, and bend your arms upwards about 60 to 90 degrees. When exercising, lift your left and right legs crosswise, use your abdomen to drive your upper body closer to your knees, and then slowly return.

　　Number of exercises: Repeat several times until the body sweats profusely.

　　Tip: Press your arms inwards and don’t sway from side to side.

　　2. Sit-ups on the ball

　　Training area: upper abdomen

　　Lie flat on the ball, sit on 1/3 of the ball with your buttocks, spread your feet shoulder-width apart, slightly bend your knees, put your hands behind your head, exhale, tighten your abdomen to lift your upper body, inhale, and slowly lower it back down.

　　Training plan: Do 8 to 12 times in a row for a total of 3 groups, resting for 60 seconds between each group.

　　Tip: If you have problems with your spine or lumbar vertebrae, don’t raise the angle too high to avoid strain.

　　2. Compound training (weeks 4-6)

　　1. Decline sit-ups

　　Training area: upper abdomen

　　Sit on an inclined board with an incline of 45 degrees or greater. Make sure your feet are under the roller pad. Gently place your hands behind your head. Slowly lie back without letting your shoulders make any contact with the incline. Then, contract your abdominal muscles to lift your upper body as high as possible. When you reach the highest point, contract your abdominal muscles and control them. Stop for a moment, and then use the tension of your abdominal muscles to control and restore them.

　　Training plan: 5 reps per set, 3 sets in total, rest 60 seconds between each set.

　　Tip: Don’t use your feet for leverage, but focus your strength on your upper abdominal muscles.

　　2. Lie on your back and raise your legs

　　Training area: lower abdomen

　　Lie flat on the ground, put your hands flat on both sides of your body to stabilize your body, and bring your feet together and bend your knees to approximately 90 degrees. During exercise, lift your buttocks hard with your lower abdomen, bring your knees as close to your chest as possible, and then slowly return to the starting point.

　　Training plan: Combine it with the next movement (straight leg raise) to form a first-level compound movement. Repeat each of the two actions 15 to 20 times.

　　Tip: Slightly retract your jaw to make the movement more difficult.

　　3. Straight leg raise

　　Training parts: compound movements, training upper and lower abdomen

　　Lie flat on the pedal, put your hands behind your buttocks, and straighten your feet together. When exercising, lift your feet hard with your lower abdomen. The knees are slightly bent and cannot be completely straight. At this time, the body is about 75 degrees, and then slowly lowered.

　　Training times: 15 to 20 times. After resting for 60 seconds, repeat two sets of compound movements.

　　Tips: The heels should not touch the ground during the movement, and the entire leg should be in the air.