How to train abdominal muscles？

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In summer, the chocolate abs of men in the gym, swimming pool, and street are definitely the highlight. How to get chocolate abs? An 8-minute video of perfect abdominal muscles has been circulated on the Internet. Let’s take a look at how the abdominal muscles are trained.

Part1

Action 1

1. Lie on your back, bend your knees, and leave a fist distance between your legs.
2. Use your abdominal strength to bend your upper body slightly, and stretch your left hand to touch your left foot. Then switch to the right hand and touch the right foot straight. 3. Alternate hands and repeat 30 times.

Action two

1. Lie on your back, bend your knees, hold your head with your hands, and turn your elbows slightly out.
2. Raise the left leg and bring the knee closer to the upper body. Twist your abs, bringing your right elbow close to but not touching your left knee.
3. Raise the right leg and bring the left elbow close to but not touching the right knee. Alternate the left and right legs and repeat this action 30 times. Breathe evenly, rest for 30 seconds, and enter Part 2

Part2

Action 1

1. Lie on your back, bend your knees, and keep your legs shoulder-width apart.
2. Straighten your hands and overlap your palms. Use your abdominal strength to bend your upper body and insert your hands between your knees. Then, back down and return to a supine position.
3. Repeat the action 30 times.

Action 2

1. Lie on your back with your legs together, elbows bent and your head supported.
2. Raise the left leg, straighten the leg as far as possible, vertical to the ground. Then, lift your right leg up in the air with your left leg.
3. Lower your legs and return to a supine position. Repeat the action 30 times.
4. Breathe evenly, rest for 30 seconds, and enter Part 3 Part3

Action 1

1. Lie on your back, bend your knees, and leave a certain distance between your legs.
2. Straighten both hands, use the strength of the waist and abdomen to drive the upper body to bend, and touch the front of the thigh with both palms.
3. Lower the upper body and return to the supine position with knees bent. This cycle, repeat the action 30 times.

Action 2

1. Lie on your back, raise your legs together, perpendicular to the ground.
2. Straighten both arms, use the strength of the waist and abdomen to bend the upper body, and touch the ankles with both hands from the sides of the legs.
3. Relax, fall back, and return to the supine position. Repeat the action 30 times.
4. Keep breathing evenly, rest for 30 seconds, and enter Part 4

Part4

Action 1

1. Lie on your back, bend your knees, and cross your arms in front of your chest.
2. Do your best to bend your upper body, feel your waist and abdomen muscles contract, and your chin is close to your neck.
3. Fall back to the supine position. Repeat the action 30 times.

Action 2

1. Lie on your back, bend your knees, and lift your legs so that your calves are parallel to the ground.
2. Both arms are straight and placed at the sides of the body. Bend your abdomen, contract your knees close to your upper body, and feel your abdominal muscles lean and squeeze.
3. Land on your back, keep your legs lifted, then bend your abdomen, and repeat 30 times.