Abdominal muscles are a symbol of men, which can add points to the charm of male friends, but what if they are a pair of fat meat? This requires us to speed up our exercise and turn the fat in our stomachs into abdominal muscles, but it is easier said than done. How can I turn the fat on my stomach into abdominal muscles?

Exercising abdominal muscles mainly depends on exercise.

1, touch the knee and roll (training posture: warm-up action, burning abdominal fat)

Stand up straight, choose the heaviest dumbbell you can lift, hold your hands tightly, and bend your arms upward about 60~90 degrees. When exercising, cross your left and right legs, push your upper body close to your knees with your abdomen, and then come back slowly. Exercise times: Repeat many times until the body sweats heavily.

2. Sit-ups on the ball (training site: upper abdomen)

Lie flat on the ball, sit your hips on the sphere of 1/3, open your feet shoulder width, bend your knees slightly, put your hands behind your head, exhale, tighten your abdomen and drive your upper body to lift, inhale and slowly lean back. Training plan: do 8~ 12 times in a row as a group, do 3 groups, and rest for 60 seconds between each group. Remarks: If there is something wrong with the spine and lumbar spine, the lifting angle should not be too large to avoid strain.

3. Lower oblique sit-ups (training site: upper abdomen)

Sit on the inclined board that inclines down more than 45 degrees, make sure your feet are under the roller pad, put your hands behind your head gently, and lie back slowly to avoid any contact between your shoulders and the inclined board. Then the abdominal contraction makes the upper body as high as possible. When it reaches the highest point, the abdominal contraction control stops, and then it recovers with the tension control of the abdominal muscles. Training plan: 5 times as a group, * * * do 3 groups, and rest for 60 seconds between each group.

4, supine leg lifts (training site: lower abdomen)

The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. During exercise, the lower abdomen forcibly lifts the buttocks so that the knees are as close to the chest as possible, and then slowly returns to the starting point. Training plan: combine with the next movement (straight leg lifting) to form a first-level compound movement. Repeat the two actions 15~20 times.

5, standing belly roll (training site: training upper abdomen and lower abdomen)

Put your feet together, hold your chest and abdomen, hold the elastic rope tightly behind your arms, with your jaw slightly retracted and your knees slightly bent. During exercise, the abdomen forcibly drives the head to bend down to the farthest point, and then slowly retracts the abdomen and brings the back together. Training plan: repeat 15~20 times without rest.

6. One-arm side lift (training site: abdominal oblique muscle)

Choose the heaviest dumbbell you can lift, tuck in your abdomen and chest, spread your feet slightly, shoulder width apart, hold the dumbbell with one hand and hold your head with the other. During exercise, the head and dumbbells will move down by the strength of the abdominal oblique muscle. Pause for a moment, then move to the other side. Training plan: repeat without rest 10 times.

Every method described above needs our long-term persistence. Only by persistence can we see the effect. I don't want to see the effect in ten days and a half. For the sake of your male charm, I hope you can stick to it and have a perfect figure. Come on!