Being able to develop clear six-pack abs is almost every fitness enthusiast's goal, it seems like being able to develop abs is already an achievement. In fact, this goal is really good, it's really not easy to develop abdominal muscles lines.

This doesn't mean that abs are difficult to develop, it's actually harder to remove the thick fat layer surrounding the abs, because your abs will only become a navel if covered by a thick layer of fat, even if your abs are well-developed.

To reduce body fat to clearly see abdominal muscle lines, you need strict control of your diet, control calorie intake, and continue high-intensity aerobic training to increase the body's metabolism and burn calories. These things sound easy to say, but many people find it difficult to stick to them long-term.

When it comes to abdominal muscle training, the first thing many people think of is sit-ups. Now is the time to increase the efficiency of abdominal muscle training and also protect your fragile lumbar spine. The following set of bodyweight abdominal training plan can comprehensively train your rectus abdominis and obliques muscles, and also avoid the drawbacks of activating the hip flexor muscles caused by sit-ups. Complete each set of exercises according to the following requirements, train for 3 sets.

Exercise Action 1

① First do plank supported by elbows, then lift your left hand off the ground and extend it forward, then bend your left hand at the elbow, pull your right leg bent to the direction of your left hand elbow, then straighten your left hand, straighten your right leg.

② Turn your body to the right side, turn into elbow-supported side plank, then bend your left hand at the elbow, bend your left leg. Then straighten your body back, left hand straight, left leg straight.

③ Support the elbow on the ground under your shoulder, tighten your core and hips, make your body form a straight line, maintain the rigidity of your body.

④ 10 reps on each side

Exercise Action 2

① Lie on your back on the ground, handrests on the back of your head, lift your shoulder position off the ground, turn your shoulder to the left side, bend your left leg 1 time, extend your left leg back, legs together, and then raise straight leg upwards. Lower it back and train the other side.

② Although your hands rest on the back of your head, when lifting your shoulders off the ground, don't use your hands to pull your head forward, to avoid putting pressure on your cervical spine.

③ 10 reps on each side

Exercise Action 3

① Elbow supported on the ground do plank, first bend your right leg to pull your left elbow, extend your right leg, then push your body forward and lower it, pull your left leg bent from the side of your body to the direction of your head. Extend your right leg back, then push your body up.

② The elbow is under your shoulder, vertical to the ground, tighten your core and hips, make your body maintain rigidity, form a straight line.

③ 12 reps on each side

Exercise Action 4

① Handsrest on the back of your head lie on the ground, lift your shoulder position off the ground, straight legs raise off the ground maintain suspended, turn your upper body to the left side, left leg bend 2 times, extend your left leg back, then turn your upper body to the right side, left leg bend 2 times.

② When lifting your upper body off the ground, don't use your hands to pull your head forward, to avoid giving pressure to your cervical spine.

③ 12 reps on each side