Protecting men is equal to protecting their dignity.

Men with good figures can also use these sets of exercises to continue to maintain their figure or promote physical health, because having a strong waist will not make people feel tired or sleepy easily! If you want to be energetic and radiant at all times, smart men should exercise hard!

Group 1: Sit-ups (I)

Lie flat on the ground, cross your arms in front of your chest, bend your legs slightly, and do sit-ups like normal. Stand up and then lie down again. Repeat several times. The frequency can be determined according to personal physical fitness. People with poor physical strength or who have not exercised for a long time can seek help from other sources, such as hooking their feet with wardrobe drawers, or asking someone to help hold down the instep of their feet to help them get up. In addition, stretching both hands forward or placing them lightly behind the head can help the athlete to stand up easily. Although the effect is not as good as crossing the hands in front of the chest, it is very suitable for beginners who already have a beer belly.

Group 2: Sit-ups (Part 2)

Cross your legs and lift them up to do sit-ups. The difficulty is higher than the first group, and the effect is also stronger than the first group. If you want to strengthen your upper abdominal muscles, this set of exercises is ideal. In addition, you can also use a round stool to replace the posture of raising your legs: take a round stool of appropriate height, put your feet on it, and keep them at a 90-degree right angle to your body. This method can reduce the burden on beginners, but the effect is the same as raising your legs and crossing them.

Group 3: Bend your knees and raise your legs (I)

Lie flat on the ground with your hands pressed against the floor, bend your knees and raise them up (the fatter the person, the more bent the knees can be), then put them down. Repeat several times. This will help exercise the lower abdominal muscles.

Group 4: Bend your knees and raise your legs (Part 2)

Sit on the floor, use your hips as a fulcrum, support the ground with your arms, bend your legs, raise them up, and then put them down. Obese men can use this method to effectively shrink their lower abdomen.

Group 5: Side abdominal muscle training

Place one hand behind your ear and the other hand close to the ground, and do sit-ups to the left and right, repeat several times. When doing this set of exercises, your back must be close to the ground, and your hips can only be slightly lifted when you stand sideways, not too far from the ground, otherwise it may easily cause back injuries.

Group 6: Sideways Bend Your Knees and Raise Your Legs (I)

Use a long sofa chair without handles, lie sideways with your legs hanging naturally on the ground, cross your hands in front of your chest, bend your knees and raise your legs. Similarly, your buttocks must be close to the chair surface, and even when you raise your legs to the side, you must keep them as parallel to the chair surface as possible and not lift them too high. Repeat several times and then do the other side.

Group 7: Sideways Bend Your Knees and Lift Your Legs (Part 2)

Lie on your side, bend your elbows to support your head, then bend one leg, lift it up, then lower it, repeat several times, then do the other side.

In addition to exercising the side abdominal muscles, this set of exercises can also strengthen the buttocks muscles, and is very suitable for men who want to maintain their figure.

Group 8: Suspension leg lift exercise

Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then bend your knees slightly and lift it up, and repeat. Do not swing your legs or straighten them while exercising. This exercise is a great way to strengthen your abdominal muscles.

Of course, local exercise can only be a temporary solution. If you want to strengthen your body and have a fit body, you must coordinate it with other exercises and persevere in order to achieve real results.