Can you build abdominal muscles in one month? How?

Many male friends want to achieve good results in a short period of time, for example, they want to develop abdominal muscles in a month. In fact, this is possible. As long as you practice with enough intensity and persist, you can achieve this effect. You may want to take a look.

Tools/Raw Materials

Seven square meters of open space

Carpet (optional, doesn't matter)

Methods/Steps

1. Action 1: Lift your chest and bend your knees, with your hands supporting your body from behind. To increase the difficulty, you can raise your hands above your head and fully support your body with your waist and abdomen. This movement not only exercises the entire abdominal muscle group, but also has a good effect on the gluteal muscles.

2. The techniques for pedaling a bicycle and reverse pedaling a bicycle in actions 2 and 3 are the same as those in action 1. The larger the circle you make with your legs, the greater the stimulation.

3. Action 4: Frog pose: straighten your chest, spread your arms without touching the ground, and wrap your hands in front of your knees when you bend your knees.

4. Action 5: There are two ways to do sit-ups: crossed legs and open legs. Open legs is simpler. Place one hand beside your ear and extend the other hand forward. When you stand up, use the forward hand to touch the toe of the opposite side or the ground. Switch hands and repeat.

5. Action 6: Scissor-style kick. Keep one foot close to the ground. Be careful not to put it on the ground and tighten your toes. Keep one leg on the ground as vertically and tightly as possible. Then exchange positions. There should be a noticeable pause after exchanging positions.

6. Action 7: Lie on your back and kick with your feet together, knees apart, and keep the distance between the upper and lower parts of your legs symmetrical. Place your hands on both sides of your body and when your feet are halfway up, kick with your toes facing upwards.

7. Action 8: Kick your heels upwards and keep them as vertical as possible to the ground. Keep your legs together and straight as much as possible with your heels pointing upwards and your toes pointing downwards. Use your heels to lift your hips upwards.

8. Action 9: V-shaped upward roll. 1. Face your hands straight up but don't go over your head. 2. Stand up and touch your toes with both hands. 3. Lie back and when your back hits the ground, lift your legs and try to touch your toes with both hands.