From two to six, there is such a shocking change

Do you want to have abdominal muscles that are strong enough to conquer women? Want to learn mermaid line quickly? Then hurry up and follow me to learn how to gain muscle. The following 6 methods can help you have six-pack abs within two months.

Warm-up training (weeks 1-3)

1. Knee-touch curl

Training area: Warm-up exercises, burning abdominal fat

Stand up straight, choose the heaviest dumbbell you can lift, hold it tightly with both hands, and bend your arms upward about 60 to 90 degrees. When exercising, cross your left and right legs and lift them up, use your abdominal force to drive your upper body closer to your knees, and then slowly come back.

Number of exercises: Repeat several times until your body sweats profusely.

Tip: Keep your arms pressed inward and don't shake them side to side.

2. Sit-ups on the ball

Training area: upper abdomen

Lie flat on the ball with your hips at 1/3 of the ball's surface. Spread your feet shoulder-width apart, bend your knees slightly, place your hands behind your head, exhale, tighten your abdomen to lift your upper body, inhale, and slowly lower yourself back.

Training plan: Do 8 to 12 times in a row, 3 sets in total, and rest for 60 seconds between each set.

Tips: For those with problems with the spine or lumbar spine, do not lift the body at too large an angle to avoid strain.

Compound training (weeks 4-6)

1. Decline sit-ups

Training area: upper abdomen

Sit on an inclined board that slopes at 45 degrees or more, make sure your feet are under the roller pad, gently place your hands behind your head, slowly lie back without letting your shoulders touch the inclined board at all, then contract your abdominal muscles to lift your upper body as high as possible, reach the highest point, contract your abdominal muscles and control them, pause, then control and return to the original position with the tension of the abdominal muscles.

Training plan: 5 times per set, 3 sets in total, rest for 60 seconds between each set.

Tip: Don't use your feet for leverage, instead focus on your upper abdominal muscles.

2. Supine Leg Raise

Training area: lower abdomen

Lie flat on the ground with your arms flat on both sides of your body to stabilize your body, and your feet together with your knees bent at about 90 degrees. When exercising, use your lower abdomen to lift your hips, bring your knees as close to your chest as possible, and then slowly return to the starting point.

Training plan: Combine with the next movement (straight leg raise) to form a first-level compound movement. Repeat each movement 15 to 20 times.

Tip: Slightly retract your jaw to increase the difficulty of the movement.

3. Straight Leg Raise

Training area: Compound movements, training upper and lower abdomen

Lie flat on the pedal, put your hands behind your buttocks, and keep your feet together and straight. When exercising, use your lower abdomen to lift your feet, bending your knees slightly but not completely straightening them. At this point, your body should be at about 75 degrees, and then slowly lower them.

Number of training sessions: 15 to 20 times. After resting for 60 seconds, repeat two sets of compound movements.

Tips: Your heels should not touch the ground during the movement and your entire leg should be in the air.

Intensive training (weeks 7-9)

1. Standing Crunches

Training area: Compound movements, training upper and lower abdomen

Put your feet together, straighten your chest and abdomen, hold the elastic rope tightly with your arms behind you, retract your chin slightly, and bend your knees slightly. During the exercise, use your abdomen to drive your head to bend downward to the farthest point, and then slowly retract your abdomen and back together.

Training plan: Repeat 15 to 20 times without rest in between.

Tip: Do not move your hands during the exercise, rely entirely on the strength of your abdominal muscles to pull your shoulders, back and head.

2. Single-arm side pull

Training area: oblique abdominal muscles

Choose the heaviest dumbbell you can lift, tighten your stomach and chest, open your feet shoulder-width apart, hold the dumbbell with one arm, and hold your head with the other arm. During the exercise, use the strength of your oblique abdominal muscles to move your head and the dumbbell down. Pause briefly and switch to the other side.

Training plan: Repeat 10 times without rest in between.

Tip: Don't pull the dumbbells with your hands or swing your head, just use your oblique muscles.

3. Standing Crunches

Training area: Compound movements, training upper and lower abdomen

Hold the barbell tightly with both hands, open your body vertically, bend your knees about 90 degrees off the ground, cross your feet behind you, and when exercising, use your abdominal force to move your legs upward, bringing your knees as close to your abdomen as possible, then slowly return to the starting point without your feet touching the ground.

Training plan: 6 to 8 times per set, rest for 90 seconds, and repeat 3 sets of movements.

Tip: The greater the angle at which you bend your knees, the more difficult the movement will be.