Recently, everyone can't go out, so there's no activity, just eating and sleeping all day, and you can already feel the fat accumulating on your stomach, right?

So many people started their 'belly training' – the classic sit-ups. Little Snow has been doing this from the beginning, but many people haven't found that this exercise might not be very effective and puts a lot of pressure on their spines. We need to choose more efficient and safe exercises for training.

At the same time, we do abdominal exercises, hoping to lose belly fat, is rather naive. Fitness cannot accurately target where you want to lose fat, and sit-ups still require you to burn a lot of calories to reduce belly fat. To quickly lose belly fat, you need to do full-body fat reduction, healthy diet, and high-intensity cardio, then you have a chance to really reduce belly fat.

Our abdominal training is mainly to sculpt abdominal muscle lines. When you lose the fat on your belly, you can reveal the hidden abs underneath. This is a two-pronged approach: lose weight and train abs, and it needs to be safe and effective.

According to the function of the rectus abdominis and obliques, we will choose actions that cause the pelvis to tilt backward and the spine to rotate to comprehensively stimulate your abs. This high-intensity, comprehensive abdominal muscle training includes 5 exercises, each exercise completed according to the following number of repetitions, 4 sets of training, and persistence for 4-6 weeks.

Exercise Action 1

① Grip a high bar and hang yourself, then bend your knees and raise them as high as possible.

② Tighten your core, maintain your body stability, do not use body inertia to swing forward and backward, you need to control the raising and lowering of your legs.

③ Train 12 times

Exercise Action 2

① Hold your arms straight up to grab the horizontal bar, hang yourself, then bend your knees and raise them simultaneously, and turn your lower limb to your body side, then slowly lower your legs while exhaling. Then switch sides to train.

② During the movement, you must always control, tighten your core to stabilize your body, do not sway forward and backward.

③ Train 10 times per side

Exercise Action 3

① Grip the horizontal bar above your head, hang yourself, then bend your knees and raise them to the maximum extent possible.

② Maintain the stability of your body during the movement, avoid body shaking forward and backward, do not use force to lift your legs upward.

③ Train 12 times

Exercise Action 4

① Grab the horizontal bar above your head, hang yourself, your legs are suspended in the air, then straighten your legs and raise them to a 90° angle, then slowly lower your legs under your control.

② During the movement, you must maintain stability, do not use force to complete the action.

③ Train 12 times

Exercise Action 5

① Stand side-facing the rope equipment, adjust the anchor point to the chest height, grasp the handles with your arms outstretched, and stand with your legs shoulder-width apart. Then, rotate your arms from the anchor point to the opposite side while holding the handles.

② Maintain the stability of your spine during the movement, maintain the stability of your pelvis, and rotate your spine through the rotation of your thoracic spine.

③ Train 12 times per side