What are the classic training moves to develop 8-pack abs?

　　Exercise not only makes people physically healthy You can also develop 8-pack abs. 8-pack abs are what many men yearn for and women are fascinated by. So how to train 8-pack abs? Today I will bring you some small methods so that you can develop 8-pack abs at home. Let’s take a look.

　　Step One: Lose Belly Fat with Aerobic Exercise

　　How to make your belly flatter, first of all, you have to find a way to get rid of the annoying fat on your belly. If it is covered with fat, no matter how beautiful your abdominal muscles are, you will not be able to see it!

　　The simplest and most effective way is to insist on long-term aerobic exercise! Do aerobic exercise 3-5 times a week, 45 minutes each time, and then combine it with abdominal muscle training!

　　Step Two: Through the Abdominal Muscles exercise Muscle building and shaping

　　Many people have significantly reduced body fat after a large amount of aerobic training, and the overall appearance is relatively well-proportioned. However, only the abdomen feels loose. How to make the abdomen firmer, with lines, contours, and six-pack abs?

　　Now we're going to start building abdominal muscles. No need to go to the gym, just lie on the bed and use a yoga mat to shape your sexy abs!

　　Recommended classic abdominal muscle training exercises:

　　1. Standard abdominal crunch:

　　The most classic abdominal muscle exercise can train the entire rectus abdominis muscle, and the movements are easy to learn.

　　Action essentials: Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.

　　Tip: Keep your lower back off the floor. Imagine your abdominal muscles are rolled up section by section like a mat, and when you reach the top, still and contract for 2 seconds. Relax other parts!

　　Number of groups: Complete a group of 15-20 times alternately, for a total of four groups. Rest 30-60 seconds between sets.

　　2. Elbow-to-knee crunches

　　You can train the oblique muscles to develop the abdominal muscles comprehensively and balancedly.

　　Action essentials: Keep your back close to the mat, raise your legs and knees at 90 degrees, thighs perpendicular to the ground, touch your hands behind your ears (no crossing your fingers to move your head), exhale and roll your upper body, keep your back close to the mat, and let your shoulders leave the floor as much as possible. Inhale and straighten one leg to an angle of about 50 degrees with the ground. At the same time, turn the arm and torso on the same side of the straight leg to the opposite knee joint, exhale and return to the other side. Once you are familiar with the movements, you can perform them alternately and continuously.

　　Number of groups: Complete a group of 15-20 times alternately, a total of four groups. Rest 30-60 seconds between sets.

　　3. Do belly curls from both ends

　　Actively mobilizes more abdominal muscles to participate, and the target muscles are obvious. Note: The iliopsoas muscle is more involved, and the waist will exert too much force during Yi Shi.

　　Action essentials: Lie on your back on a mat, raise and control your legs, draw your arms forward to keep your shoulder blades off the ground as much as possible, retract your chin slightly, pull your arms when you exhale, slowly lower your back when you inhale, keep your legs still, and repeat.

　　Number of groups: Each complete 15-20 times is one group, a total of four groups. Rest 30-60 seconds between sets.

　　4. Lying on your back and doing reverse abdominal crunches

　　You can focus on the lower abdominal muscles, and the target muscles are obvious

　　Action essentials: Lie on your back on a mat with your arms perpendicular to your body twice, palms facing down, and your legs naturally straightened perpendicular to the ground. When exhaling, press your abdomen first, roll your pelvis and lift it hard, lift your buttocks off the ground, pause for 1-2 seconds, inhale and lower slowly (note: the two arms are used to stabilize the body and control the body's balance). Do not raise your head during the entire process.

　　Number of groups: Each complete 15-20 times is one group, a total of four groups. Rest 30-60 seconds between sets.

　　5. Side-lying abdominal crunches

　　Focus on the internal and external abdominal oblique muscles to stimulate the weaker abdominal muscles and balance core strength. Difficulty controlling the range of movements.

　　Action essentials: Lie on your side on the mat, lift your chest and look straight ahead, bend your elbows directly under your shoulders for support, raise your legs off the ground, when exhaling, use your abdominal oblique muscles (more internal abdominal oblique muscles) to roll your knees upwards, and inhale to return.

　　Number of sets: Complete one set of 15-20 times on each side, then switch to the other side, for a total of four sets. Rest 30-60 seconds between sets.

　　6. Plank support

　　Increase the participation of the weak core muscles of the body and increase the strength of the core muscles, transversus abdominis

　　Action essentials: Lie prone on the mat, with your body parallel to the ground. Support both forearms parallel to the ground. Move your arms slightly toward your head to increase the angle between the upper arms and the body. The increase in torque will increase the participation of the core muscles of the body. Keep breathing smooth and perform static control. [Reprint] Abdominal muscle control

　　Number of groups: Each group is based on the length of support time, gradually increasing until failure, a total of four groups. Rest 30-60 seconds between sets.