Abdominal muscles are the most attractive part of a man

　　Group 1: Sit-ups (1)

　　Lie flat on the ground, cross your hands on your chest, and slightly arch your legs. Do sit-ups like a normal sit-up. Stand up and then lie down. Repeat several times. As for the number of times, it depends on personal physical ability.

　　Those with poor physical strength or those who have not exercised for a long time can use other help, such as hooking their feet in a wardrobe drawer, or asking someone to help hold the instep of their feet to help them get up.

　　In addition, stretching the hands forward or placing the head lightly can help athletes get up easily. Although the effect is not as good as crossing the hands on the chest, it is very suitable for beginners who already have a beer belly.

　　Group 2: Sit-ups (2)

　　Do sit-ups with your feet crossed and elevated. The difficulty is higher than the first group, and the effect is stronger than the first group. If you want to strengthen your upper abdominal muscles, this set is an ideal exercise.

　　In addition, you can also use a round stool to replace the posture of raising your legs: take a round stool of moderate height and place your feet on it, keeping a 90-degree right angle to the body. This approach can reduce the burden on beginners, but the effect is the same as raising the legs and crossing them.

　　Group 3: Bend the knees and raise the legs (1)

　　Lie flat on the ground, put your hands close to the floor, bend your legs and raise your knees (the fatter you are, the more your knees can be bent), then lower them, repeat several times, which will help strengthen the lower abdominal muscles. exercise。

　　Group 4: Bend the knees and raise the legs (2)

　　Sit on the floor, use your hips as the fulcrum, support the ground with your arms, bend your legs, raise them, and then lower them. Obese men can use this method to effectively shrink their lower abdomen.

　　Group 5: Side abdominal muscle training

　　Place one hand behind the ear and the other close to the ground, and do sit-ups in the left and right directions, repeating several times. When doing this set of exercises, the back must be close to the ground, and the buttocks when standing up can only be slightly raised, and cannot be too far from the ground, otherwise it may easily lead to back injury.

　　Group 6: Sideways bending the knees and raising the legs (1)

　　Use a handleless sofa chair, stand sideways and let your legs hang naturally on the ground, cross your hands on your chest, bend your knees and lift your legs. Similarly, the buttocks must be close to the chair surface. Even if you lift your legs from the side, you must keep them as parallel to the chair surface as possible and do not raise them too high. Repeat a few times and then do the other side.

　　Group 7: Sideways bending knees and raising legs (2)

　　Lie on your side, bend your elbows to support your head, then lift one leg with your knees bent, lower it, repeat several times, and then do the other side. This group of exercises can not only exercise the side abdominal muscles, but also strengthen the buttock muscles. It is very suitable for men who want to maintain their figure.

　　Group 8: Suspension leg raise exercise

　　Use the horizontal bar or parallel bar in the park, hold the horizontal bar with both hands, then slightly bend your knees and lift it up, and repeat. Do not swing your legs or straighten them during exercise. This exercise is a great abdominal muscle strengthening exercise.

　　Of course, partial exercise can only temporarily treat the symptoms. If you want to strengthen your body and have a toned body, you must cooperate with other exercises and persevere to achieve real results.