How to train abdominal muscles without equipment?

Not everyone has a whole day to spend in the gym exercising. There are many white-collar workers and workers who are busy with their lives and they also need to exercise. You can get a fit body without any special equipment. The abdomen is where fat accumulates the most. A big belly looks unsightly and does not look good when dressing. To develop beautiful abdominal muscles, without any equipment, many exercises can help us develop abdominal muscles, such as sit-ups, supine leg lifts and other exercises, which can stimulate the abdominal muscles. If you stick to it, you can see the appearance of abdominal muscles.

1. Abdominal muscle explosive training

(1) Sit-ups: Place your hands under your head, lie on your back, and raise your upper body, or lie on your back and raise your legs to your chest. It is required to do it continuously for 30-50 times without stopping.

(2) Sit-ups:

Step 1: Stand upright and feel the forward tilt of the pelvis;

Step 2: Lie on your back, cross your arms in front of your chest, bring your feet back, bend your waist to 90 degrees, and tilt your pelvis forward so that the bottom of your waist is flat on the ground. If your hands can still be completely flat with the ground from your waist.

Step 3: Sit up with your body curled up. Maintain the above pelvic forward tilt posture. After 5 seconds, slowly curl your body upward until your shoulder blades leave the floor, then lift them slightly higher. Exhale at this time, but do not sit up completely. Maintain this position for 10 seconds. Then lie down slowly within 5 seconds, return to the ready position, and inhale at the same time. Pay attention to exhaling when you lift your body (when your abdominal muscles are contracted), and inhaling when you relax your abdominal muscles. Do this 5 times each time, three times a day.

Because the fat in the abdomen is thick, in order to achieve better results in training the abdominal muscles, you should combine aerobic fat-burning exercises with abdominal muscle training. This way, the fat layer in the abdomen will be smaller and it will be easier to train the muscles. While losing fat, you should also change your bad eating habits, reduce calorie intake, and eat more high-protein foods and fresh vegetables.