The pursuit of well-defined six-pack abs is a common goal among fitness enthusiasts, but achieving a great physique requires discipline and the right exercise methods for effective results.
For those who do not go to the gym, how can they train to develop an attractive abdominal line at home?
People with excess body fat and excess fat around the waist and abdomen need to focus on fat reduction rather than abdominal training. Only when the body fat percentage drops below 20% can one qualify for abdominal muscle training.
Excess fat around the waist and abdomen can cover the abdominal muscles, making it impossible to show off six-pack abs no matter how hard one trains. Fat reduction should follow the law of energy conservation, controlling diet reasonably and strengthening aerobic exercise to increase the body’s calorie deficit, which can lead to a decrease in body fat percentage and reduction of abdominal fat.
For those with a body fat percentage below 20% and no excess fat around the abdomen, abdominal training can be started directly. The exercises for abdominal training should not be too monotonous; doing 200 sit-ups a day will not develop abdominal lines.
We need to choose a variety of different exercises to train the abdominal muscles comprehensively, including the oblique muscles, rectus abdominis, and transverse abdominis, maintaining a frequency of training every other day, which can allow muscles to recover and grow more quickly.
Below are 7 bodyweight abdominal exercises that require only 10 minutes a day and can carve six-pack abs within two months.
Exercise 1: Plank Support
Keep the body in a straight line, tighten the abdominal muscles, and hold until exhaustion (not less than 30 seconds), perform 4 sets.
Exercise 2: Supine Curl-ups Repeat 10 times, perform 4 sets.
Lie on a mat with knees bent, hands holding the head, then slowly curl up the upper body, keeping the lower back on the ground.
Exercise 3: Supine Bicycle Repeat 10 times, perform 3 sets.
Lie on the back, hands holding the head, legs pedaling like a bicycle, and the body turns alternately with the rhythm.
Exercise 4: Seated Leg Tuck Repeat 10-15 times, perform 3 sets.
Sit straight with the back, then tuck the knees and legs, hold the knees with both hands, then extend the legs while opening the hands.
Exercise 5: Supine Double Leg and Arm Raise Repeat 10-12 times, perform 4 sets.
Lie on the back, then use the abdominal muscles to lift both legs and hands to meet in the air, then return to the lying position.
Exercise 6: Russian Twist Repeat 10-15 times, perform 4 sets.
Sit with knees bent and feet on the ground, hands clasped and extended forward, then rotate left and right around the torso.
Note: After each abdominal training session, you can supplement with a boiled egg and a banana to replenish carbohydrates and protein, which is beneficial for muscle recovery.
