Abdominals have become one of the fitness standards pursued by male athletes. More and more people realize that fitness can not only attract the attention of females but also showcase your masculine charm and maintain a vibrant state of mind.

However, abs are not easily obtained. Most people in the gym don't have abs. People who have abs are very few, although most people persist in torturing their abs, but it’s difficult to make the muscle lines appear, is it because you don’t deserve to have abs?

That’s not necessarily the case. To have a charming abdomen, there are conditions, not just casually practiced.

Why do you keep torturing your abs but can’t get abs? These 3 factors may be the culprit, so you can’t get abs.

The first factor is high body fat rate.

The first prerequisite to building abs is that the body fat rate must be low enough. Male body fat rate must be below 15%. To get a beautiful mermaid line, it’s best to be below 12%. Take Peng Yuyan’s 8 packs of abs, his body fat rate was 8%.

If your body fat rate is higher than 15%, it’s difficult to build muscle lines. Fat will cover the muscle lines, you need to reduce fat. When the body fat rate drops to the standard value, combined with torturing your abs, you can build abs.

The second factor is insufficient protein supplement.

Muscle growth requires protein supplementation. If you lack protein nutrition, it’s difficult for muscles to grow. Why do so many people increase protein food intake during muscle growth, because protein is the main material for muscle growth.

If the body is always lacking protein, it’s difficult to get abs. We can maintain eggs, dairy products, chicken breasts, etc., to create conditions for muscle growth.

The third factor is too much training and not enough rest.

To build abs, you need to persist in training, 3-4 days a week. But some people think that daily training can quickly get abs, and they train 7 days a week. It’s obvious that muscles need recovery and rest, it’s difficult to torture your abs, and you end up with unbearable abdominal pain.

To get beautiful abs, it’s not just about torturing your abs. When maintaining a low body fat rate, through systematic scientific torturing your abs, you can efficiently build abs.

So how to maintain low body fat rate for people with high body fat rate?

First, under the condition of dietary control, then conduct

Finally, you need to do scientific and comprehensive torturing your abs.The abdominal muscle group can be roughly divided into upper abs, lower abs, left and right oblique muscles, and the middle part of the abdominal muscles, etc. By comprehensively training these parts, you can obtain a charming abdomen. To get a mermaid line, you need to focus on training the oblique muscles and the lower side of the abdominal muscles.

Next, we’ll share 4 simple torturing your abs exercises, persistent training can make you quickly build abs lines.

The first exercise is lying on your back and lifting your legs to twist your abs.

The second exercise is mountain running.

The third exercise is lying on your back and doing bicycle twists.

The fourth exercise is side support turning over (alternating left and right).