It is almost a fitness enthusiast's goal to be able to sculpt clear six-pack abs, and achieving this seemingly represents a certain accomplishment. In fact, this goal is quite good, but it's really not easy to develop abdominal muscle lines.

This doesn't mean that abdominal muscles are difficult to develop; it's actually harder to strip away the thick layer of fat surrounding the abdominal muscles, because even if your abdominal muscles are well-developed, if they're covered by a thick layer of fat, they’ll just become a protruding belly.

To reduce body fat to the point where you can clearly see your abdominal muscle lines, you need strict control of your diet, controlling calorie intake, and also need to persist in high-intensity cardio training to increase your metabolic rate and burn calories.

When it comes to abdominal muscle training, many people immediately think of sit-ups. Now is the time to increase the efficiency of abdominal muscle training and also protect your vulnerable spine. The following set of bodyweight abdominal training plan can comprehensively train your abdominal rectus abdominis and obliques, and also avoid the drawbacks of sit-ups activating the (iliopsoas) muscles. Complete each exercise according to the following requirements for the specified number of repetitions, and train for 3 sets.

Exercise 1

① First, do an elbow plank, then raise your left hand off the ground and extend it forward, then bend your left hand at the elbow, and pull your right knee to the direction of the left hand elbow, then extend your left hand, and extend your right leg.

② Turn your body to the right side, become an elbow plank side, then bend your left hand, left knee bent, then straighten your left hand, and extend your left leg.

③ Support your elbow on the ground at the position directly below your shoulder, tighten your core and hips, and keep your body in a straight line, maintain the rigidity of your body.

④ 10 repetitions on each side

Exercise 2

① Lie on your back on the ground, hand in the back of the head, raise your shoulder from the ground, rotate your shoulder to the left, then bend your left knee 1 time, extend your left leg, both legs together, extend your left leg upwards, lower it down and switch sides to train.

② While your hands are supported on the back of your head, when raising your shoulders off the ground, don't use your hands to pull your head forward, to avoid putting pressure on the cervical spine.

③ 10 repetitions on each side

Exercise 3

① Elbow support on the ground do a plank, first bend your right knee and pull it towards the left elbow, extend your right leg, then push your body forward and lower it down, pulling your left knee from the side of your body towards the direction of your head. Extend your right leg after straightening it, then push your body up again.

② Your elbow is at the position directly below your shoulder, perpendicular to the ground, tighten your core and hips, keep your body in a straight line.

③ 12 repetitions on each side

Exercise 4

① Hold your hands on the back of your head, lie on your back and raise your shoulders from the ground, keep your legs straight while hanging in the air, turn your upper body to the left, bend your left knee 2 times, extend your left leg after straightening it, then turn your upper body to the right, then bend your right knee 2 times.

② When raising your upper body from the ground, don't use your hands to pull your head forward, to avoid putting pressure on your cervical spine.

③ 12 repetitions on each side